Persian lamb and chickpea stew (Abgoosht/Dizi)
Abgoosht, or dizi, is one of the most distinguished dishes of Persian cuisine, and its name means "meat water." It is cooked slowly in a stone pot and eaten in two rounds: first the broth is drunk with the soaked bread, then the meat, legumes, and potatoes are mashed and eaten with onion and pickles.
A dish humble in origin that became beloved by all Iranians.
Place the lamb in a heavy pot, cover it with water, and bring it to a boil, then skim off the floating foam until the broth runs clear.
Add the onion, garlic, turmeric, cumin, pepper, and half the amount of salt, as these spices build the depth of the broth.
Add the soaked chickpeas and beans and the pierced loomi, lower the heat to the gentlest setting, cover the pot, and cook for two hours until the meat and legumes soften.
Dissolve the tomato paste in a little of the broth and add it with the tomatoes, potatoes, and the rest of the salt, as the potatoes give body and the tomatoes give color.
Remove the lid and cook for about forty-five minutes until the potatoes are done and the broth thickens, then adjust the salt.
Strain the broth into a bowl and serve it first with bread soaked in it, then take out the meat, potatoes, and legumes and mash them together until they become a smooth paste eaten in the second round.
Serve the mashed part with onion, bread, and pickles, as this is the tradition of dizi in its two rounds.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Persian Lamb and Chickpea Stew (Abgoosht/Dizi), and how to fix them:
They were not soaked enough or the water is hard; soak them overnight and extend the cooking until they are fully tender.
The foam was not skimmed at the start; skim it at the first boil before adding the rest of the ingredients.
It lacks acidity; pierce the loomi well so it releases its flavor or add an extra piece.
They were added too early; add them only in the last forty-five minutes with the tomatoes.
Keep the broth and the mashed meat separately in two airtight containers for up to three days.
Freeze for up to three months, and thaw it in the refrigerator and reheat over low heat with a splash of water.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| lamb shoulder | bone-in lamb shank | same weight, 900 g | The bone gives a richer broth and takes a little longer to cook. |
| white beans | red beans | same weight, 60 g | Gives a darker color and a close flavor. |
| loomi | lemon juice and grated zest | 30 ml of juice with a spoon of zest | Add it near the end for a refreshing acidity. |
| tomato paste | concentrated grated tomato | about 120 g | Cook it a little longer until it concentrates. |
| Ingredient | Two servings | Four servings (base) | Eight servings |
|---|---|---|---|
| lamb shoulder | 300 g | 900 g | 1800 g |
| chickpeas | 33 g | 100 g | 200 g |
| potatoes | 150 g | 450 g | 900 g |
| water | 670 ml | 2000 ml | 4000 ml |
Skim the floating foam at the start of the boil so the broth clears and becomes bright and clean, and cook over the gentlest possible heat, as slowness is the secret of dizi.
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