Why Persian Food Is Healthier Than You Think

Persian food has a reputation for being hearty and aromatic — but it's rarely celebrated for being healthy. That's a missed opportunity. Traditional Iranian cuisine is one of the most nutritionally balanced culinary traditions in the world, built on ingredients that nutritionists now actively recommend: legumes, fresh herbs, fermented dairy, nuts, pomegranate, and anti-inflammatory spices. It just doesn't look like a salad.

Here's what actually goes into Persian food, and why eating at a restaurant like DENA's is genuinely good for you — not just satisfying.

Fresh Herbs Are the Foundation, Not the Garnish

In most cuisines, herbs are a finishing touch. In Persian cooking, they are the dish. Ghormeh Sabzi — Iran's national dish — contains a kilo of fresh herbs per portion: fenugreek, parsley, dried coriander, and sometimes spinach or leek, slow-cooked into a deep green stew. The herbs are not decoration. They are the majority of the meal.

This matters nutritionally. Fenugreek is associated with blood sugar regulation. Parsley is high in vitamin K. Coriander contains antioxidants. Eaten in the quantities that Persian cooking demands — not a sprig, but a full handful — these herbs deliver real nutritional benefit. At DENA's, Ghormeh Sabzi is €29 and made with fresh herbs sourced that week.

Persian Spices Are Anti-Inflammatory by Design

The Persian spice pantry was built over centuries. It was never just about flavour — spices were also medicine. Turmeric, used in many Persian stews and rice dishes, contains curcumin, one of the most studied anti-inflammatory compounds in food science. Saffron, which colours Persian rice a deep gold, has been linked in research to mood regulation and antioxidant activity.

Other commonly used spices — cinnamon, dried lime, cardamom — also carry documented health benefits. Persian food is not fortified with these ingredients for marketing reasons. They were simply always there.

You can read more about how saffron is used in our kitchen in this post on saffron in Persian cooking.

Slow-Cooked Stews: Lean Protein, Not Deep-Fried

Traditional Persian mains are almost all khoresh — slow-cooked stews. The meat (usually lamb or chicken) cooks for hours at low temperature in liquid, with legumes, vegetables, and aromatics. This method extracts fat from the meat while retaining protein and collagen. The result is tender, flavourful, and genuinely low in saturated fat compared to pan-fried or deep-fried alternatives.

There is no deep-frying in traditional Persian cuisine. No batter, no oil baths, no heavy cream sauces. The richness in dishes like Fesenjoon (duck in walnut-pomegranate sauce, €28) comes from ground walnuts — a source of omega-3 fatty acids and plant protein — not from butter or cream.

Curious about Fesenjoon? Read our full explanation of this dish here.

Persian Rice: More Nuanced Than You'd Expect

Rice is the staple of Persian cooking. But Persian rice is not boiled and served plain. It is parboiled, then steamed in a way that creates a crispy bottom layer (the famous tahdig) while keeping the grains separate and light. This cooking method reduces the glycemic load compared to sticky or overcooked rice.

More importantly, Persian rice dishes are never just rice. Zereshk Polo (€29) includes barberries — small sour berries with high levels of berberine, a compound with documented metabolic benefits. Baghali Polo (€37.50) is cooked with fava beans and fresh dill, turning a rice dish into a complete protein source.

Legumes Are in Almost Everything

Kidney beans in Ghormeh Sabzi. Fava beans in Baghali Polo. Split peas in Khoresh Gheyemeh. Persian cuisine has always been legume-rich, long before plant-based eating became a trend. Legumes bring fibre, slow-digesting carbohydrates, and plant protein to every meal — and in Persian cooking, they are central to the dish, not a side thought.

Desserts That Don't Rely on Sugar

Persian desserts are understated by Western standards. Sholeh Zard (€6.50) is a saffron rice pudding set with rosewater and cardamom. It contains far less sugar than a comparable European dessert. Bastani (€7.50) is Persian saffron ice cream — rich but not heavy, flavoured naturally rather than artificially. Neither would be described as indulgent in the way that a chocolate fondant or tiramisu would.

The Healthiest Dishes at DENA's in Den Haag

If you're eating at DENA's with nutrition in mind, these are the dishes to consider:

• Ghormeh Sabzi €29 — herb-rich lamb stew with kidney beans; high in iron, fibre, and vitamins
• Zereshk Polo €29 — saffron barberry rice with chicken; lean protein, antioxidant-rich
• Oven Grilled Fish €37.50 — daily fresh North Sea fish with Persian herbs and saffron butter; high in omega-3s
• Kuku Sabzi €8.50 — Persian herb frittata; protein-dense, vegetarian, herb-forward
• Fesenjoon €28 — duck in walnut-pomegranate sauce; heart-healthy fats, antioxidant-rich pomegranate

The full menu is available here. Most dishes are gluten-free by nature, and the kitchen is happy to discuss dietary needs when you book.

Frequently Asked Questions

Is Persian food healthy?

Yes. Persian cuisine is built on fresh herbs, legumes, slow-cooked lean proteins, and anti-inflammatory spices like turmeric and saffron. Traditional Persian cooking contains very little added sugar, no deep-frying, and high quantities of plant-based ingredients.

What is the healthiest dish at DENA's?

Ghormeh Sabzi (€29) — a slow-cooked herb stew with lamb and kidney beans — is one of the most nutrient-dense dishes on the menu. The oven-grilled fresh North Sea fish (€37.50) is also an excellent light option. Both are available at DENA's, Prinsestraat 62, Den Haag.

Does Persian food contain a lot of fat or sugar?

No. Richness in Persian dishes comes from walnuts, pomegranate, and slow-cooked meat — not cream or butter. Persian desserts like Sholeh Zard (€6.50) also use minimal sugar compared to Western pastries.

Is Persian food good for people avoiding gluten?

Most Persian main courses are naturally gluten-free as they are based on rice rather than bread. At DENA's, dishes like Ghormeh Sabzi, Zereshk Polo, Fesenjoon, and the grilled fish contain no gluten-based thickeners. Let the kitchen know your requirements when booking.

Where can I try healthy Persian food in Den Haag?

DENA'S Persian Fusion Restaurant is at Prinsestraat 62, 2513 CE Den Haag. Open Tuesday–Thursday and Sunday 11:00–19:00, Friday–Saturday 11:00–22:00, closed Monday. Book via TheFork or order online through Uber Eats.