Instant Pot vegan Fesenjan is a deliciously comforting Persian lentil walnut stew with pomegranate seeds that's perfect for special occasions or weeknights.
Green lentils are abundant, inexpensive, and delicious. They tenderly retain their shape in Instant Pot recipes like tamarind sauce lentils or stovetop favorites like pomegranate lentil salad or simple lentils with homemade noodles.
No Instant Pot? I'm including stovetop instructions using dry or canned lentils. No one should miss out on the unique flavor of this yummy Persian dish.
Table of Contents
⭐ Why this recipe works
- I took a traditional Fesenjan recipe and did two things – transitioned it to a healthy vegan version and then turned to the Instant Pot for quick-cooking lentils and merging flavors.
- Fesenjan (fesenjoon) is a classic Iranian stew with a rich texture and nutty flavor from a homemade walnut meal and the sweet, tangy zest of pomegranates.
- Pomegranate juice from the seeds and luscious pomegranate molasses accompany a warming and complex spice profile that's special with every bite.
📋 Recipe Ingredients
Lentils. Green or brown lentils are vital for making hearty stews because they add texture, protein, and healthy dietary fiber. Use a lentil that holds its shape, so black or French lentils would also work if not green or brown. Red lentils might be too creamy after adding the ground walnuts.
Walnuts. Making toasted walnuts with big, whole nuts like California walnuts is easiest. It also works with less expensive broken walnuts (walnut pieces). Almond meal won't have the toasty flavor but would work as an alternative. It is dense, so you may want to start with ½ a cup and add more if needed.
Pomegranate. Fresh pomegranate seeds (arils) get stirred in at the end. Dried cranberries are the best substitutes. And there is such a thing as dried pomegranate seeds (anardana) – who knew?
Pomegranate molasses. Pomegranate molasses is reduced pomegranate juice, so it's sugary, sharp, and zesty and tastes nothing like regular molasses. My favorite substitute is tamarind paste with a splash of maple syrup, but I have several substitutes for pomegranate molasses that will work in a pinch.
Fresh orange. I’m pointing this out because you want orange zest and orange juice. And although the recipe calls for ¾ of a cup of juice, balance out what you get when you squeeze your orange with the vegetable broth. There is no need to cut into a second orange or toss out fresh juice.
Fragrant spices. It is not a misprint – a cinnamon stick and ground cinnamon. If you don’t have a cinnamon stick, leave it out. Adjust at the end if you want to add more cinnamon. Grind cardamom seeds if you don’t have the ground kind. Cardamom is in the category of cinnamon and nutmeg, so don’t substitute. Adjust the spices after cooking if you don’t have cardamon on hand.
Please see the recipe card at the bottom of this post for the complete list of ingredients with measurements plus recipe instructions.
🥘 Step-by-Step Instructions
Step 1: Set the Instant Pot to saute. Cook the onions for 2-3 minutes. Stir in the garlic and spices.
Step 2: Turn the Instant Pot off. Add the orange juice and stir to clear the bottom of the Instant Pot.
Step 3: Stir in the broth, orange zest, and lentils. Cook on high pressure 10 minutes with 15 minutes NPR.
Step 4: Mix in the walnuts, pomegranate seeds, pomegranate molasses, and maple syrup.
Stovetop Instructions
- Heat a heavy-bottomed, large pot to medium heat and add the onions. Saute them for a few minutes, stirring in the garlic and spices.
- Lower the heat and add the orange juice to deglaze. Then add the orange zest, vegetable stock (broth), and lentils. Stir everything so the bottom of the pot is clear.
- Cover and simmer the lentils on low heat until tender (30-35 minutes).
- Add the remaining ingredients.
🔪 Pro Tips
Toast the walnuts in a large frying pan or cast-iron skillet. Alternatively, spread them on a baking sheet and toast them in the oven at 425 degrees f.
Once the walnuts are toasted, transfer them to a food processor or blender. Process them to the consistency of a fine crumb.
Denise's pro tip: I learned this when making mulligatawny soup in the Instant Pot (among other recipes). Turn the Instant Pot off and deglaze before pressure cooking. A clean Instant Pot bottom reduces the dreaded 'food burning' message.
🍴 Serving Suggestions
Fesenjan makes a beautiful presentation served over rice or bulgur in a large fancy serving dish. Garnish with more pomegranate seeds or a swish of pomegranate molasses. Orange zest or orange wedges will make the dish more festive. Add a little chopped cilantro or parsley if you want a touch of green.
💭 Frequently Asked Questions
Nope. That’s the short answer. Unlike beans, lentils don’t need to be soaked before cooking. You can reduce the cooking time a little, but they cook quickly anyway. Be sure to rinse them and pick out any discolored lentils.
If you added too much broth or your Fesenjan is too thin after you add the ground walnuts, wait a few minutes. The lentils will thicken as they cool. If not, set the Instant Pot to sauté or simmer (if you have this function). Stir for a few minutes until the liquid reduces.
To make this dish with canned lentils, use two 15-ounce cans, rinsed and drained. That’s about 3 cups. You can use cooked green, brown, or black lentils. Add the orange juice to deglaze, then add the cooked lentils, ground walnuts, orange zest, maple syrup, pomegranate molasses, and 1 cup of broth. Keep it on low heat to heat the lentils, adding more broth if needed to get a consistency you like. Finally, mix in the pomegranate seeds.
If you find your lentils too sweet, a few drops of lemon juice might do the trick. Pomegranate molasses is somewhat sour as well. If you want this dish sweeter, add more maple syrup or a bit of date paste.
Place leftover Fesenjan in an airtight container and store it in the refrigerator for 4 days. You can freeze the lentils for up to 3 months. It's best to keep it separate from rice. If that's not possible, it's a best practice only to reheat rice once.
If you reheat the lentils on the stovetop, add a little broth or water to keep the bottom from scorching. You can also reheat it in the microwave or in a basket steamer with a layer of cooked rice underneath it.
🥗 What to Serve with Fesenjan
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👩🏻🍳 Recipe
Instant Pot Vegan Fesenjan
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Ingredients
- 1 large onion - diced, 2 cups
- 4 cloves garlic - minced or pressed
- 1 teaspoon turmeric
- 1 teaspoon cumin
- ½ teaspoon cardamom
- ½ teaspoon nutmeg
- 1 medium cinnamon stick
- ½ teaspoon ground cinnamon
- ½ teaspoon black pepper
- ½ teaspoon salt
- ¾ cup orange juice
- 1 teaspoon orange zest
- 2 cups vegetable broth
- 1 cup green lentils
- 1 cup walnuts - toasted and ground
- ¼ cup pomegranate molasses - see notes
- 2 tablespoons maple syrup
- ½ cup pomegranate seeds - plus more for garnish if desired
Instructions
- Set the Instant Pot to Saute and add the diced onions once it heats. Stir the onions for 1-2 minutes until they start to soften. Add the garlic and spices and mix them with the onions.
- Turn off the Instant Pot and add the orange juice to deglaze the bottom. Use a wooden spoon to clear the bottom of the pot.
- Stir the ingredients again, ensuring no food is stuck to the Instant Pot's bottom.
- Cook the lentils on High Pressure for 10 minutes and then 15 minutes of NPR (natural pressure release).
- While the lentils cook, heat a heavy-bottomed skillet over medium heat. Add the walnuts and toast them for 1-2 minutes. Stir them constantly. Transfer the walnuts to a food processor or blender and grind them into a powder.
- When the lentils are done, carefully remove the lid. Add the walnuts, pomegranate molasses, maple syrup, and pomegranate seeds. Mix well. If the mixture is too dry, add more water or veggie broth.
Video
Notes
- Look for pomegranate molasses in larger supermarkets. It’s often in the specialty section with Middle Eastern foods. Pomegranate syrup or paste can also be used. If all else fails, reduce pomegranate juice to concentrate the flavor and use this as a substitute.
- Stovetop instructions: Heat a heavy-bottomed, large pot to medium heat and add the onions. Saute them for a few minutes, stirring in the garlic and spices. Lower the heat and add the orange juice to deglaze. Stir everything, so the bottom of the pot is clear from sticking onions and spices. Then add the orange zest, vegetable stock (broth), and lentils. Simmer the lentils for 30-35 minutes until tender. If the lentils start to dry, add more vegetable broth or water.
- Using canned lentils: After adding the garlic and spices, deglaze the pot, then add the orange juice to deglaze. Mix 3 cups of cooked lentils, ground walnuts, orange zest, maple syrup, pomegranate molasses, and 1 cup of broth. Keep it on low heat to heat the lentils, adding more broth if needed to get a consistency you like. Finally, mix in the pomegranate seeds.
Nutrition
Nutritional information is an estimation only.
Bonnn
The best lentil lentil dish I have ever eaten.
I didn’t add the maple syrup and pom combo in at the end though.
It would have been too sweet. But we did drizzle Pom syrup into
our own bowl. Fabulous! Thank you so much!
Denise
Yahoo! I am so pleased you like this one - we eat a lot of lentils, but this one is a standout. Thanks for the review - it's much appreciated 🙂