These wholesome staples have nourished people in Iran (ancient Persia) for thousands of years and continue to play a central role in both traditional and contemporary Persian cooking.
In this post, we’ll explore what Persian grains are, their health benefits, and how you can use them to add richness and variety to your meals.
What Are Persian Grains?
Persian grains refer to a variety of grains and cereals traditionally used in Iranian cuisine. While many are used worldwide today, they often take on unique roles in Persian dishes. The most common include:
1. Rice (Berenj)
Rice is the cornerstone of Persian cuisine, especially long-grain basmati rice or Persian-grown rice like domsiah, known for its fragrance and slightly sticky texture.
Persian rice dishes are famous for their preparation techniques, especially tahdig – the crispy golden crust at the bottom of the pot.
2. Wheat (Gandom)
Used in various forms, from whole wheat grains to bulgur and flour. It’s common in breads, soups, and porridges.
3. Barley (Jo)
Barley is a traditional grain used in soups like soup-e jo, a creamy barley and chicken soup that’s beloved across Iran.
4. Bulgur (Daram)
A cracked wheat grain used in Persian stews and salads. It cooks quickly and has a nutty flavour.
5. Freekeh (Green Roasted Wheat)
Though more commonly used in Arab cuisines, freekeh is also appreciated in southern Persian cooking. It has a smoky flavour and chewy texture.
6. Millet (Arzan)
Millet is often used in traditional breads or porridges, and is known for being gluten-free and rich in nutrients.
7. Sorghum and Ancient Grains
Sorghum, spelt, and other heritage grains are part of regional Persian culinary heritage, especially in nomadic and rural communities.
How to Use Persian Grains in Your Cooking
1. Classic Persian Rice with Tahdig
Cook basmati or Persian-style rice with a saffron-infused crust (tahdig) at the bottom. Serve with stews like ghormeh sabzi or fesenjan.
2. Barley Soups
Barley adds creaminess and body to Persian-style soups. Try soup-e jo with shredded chicken, milk or cream, carrots, and a touch of lemon juice.
3. Grain Salads
Use cooked bulgur or freekeh in cold salads with herbs, pomegranate seeds, chopped walnuts, and a dressing of olive oil and lime.
4. Homemade Flatbreads
Use whole wheat or millet flour to make rustic, earthy Persian breads like lavash or sangak.
5. Porridge and Breakfast Dishes
Cook barley or millet with milk (or plant-based alternatives), cinnamon, and dried fruits for a warm breakfast that’s comforting and nourishing.
Health Benefits of Persian Grains
High in fibre: Great for digestion and blood sugar control
Rich in plant-based protein: Especially when paired with legumes
Naturally gluten-free options: Like millet and rice
Full of vitamins and minerals: Iron, magnesium, and B vitamins are common
Heart-healthy and filling: Helping you stay full longer
Where to Buy Persian Grains
Look for these grains at:
Middle Eastern or Persian grocery stores
Health food shops
Online retailers that stock world food staples
Final Thoughts
Persian grains aren’t just nutritious—they’re deeply tied to the culture, history, and hospitality of Iranian life. Whether you’re making a saffron rice dish for guests or just looking for a healthier side option, these grains offer incredible flavour, texture and tradition.
Why not introduce one or two of these ancient grains into your weekly cooking routine?