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Esfenaj Polow (اسفناج پلو) — Persian Spinach and Carrot Pilaf

Esfenaj Polow is a classic Iranian pilaf where fragrant rice is layered with sautéed spinach, carrots, and warm spices. It’s a home-style dish that highlights Persian balance: sweetness from vegetables, savoriness from onions and garlic, and gentle aromatics.

By Zaffaron Kitchen· Published April 6, 2026 Verified Recipe
Vegetarian Gluten-Free Nut-Free Halal
Contains: dairy
80 min total Prep 25m · Cook 55m 4 servings 520 cal
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Esfenaj Polow — Persian Spinach and Carrot Pilaf - authentic persian recipe

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Servings: 4 · Total: 80 min · Difficulty: medium

Ingredients (quick list)

  • 320 g Basmati rice (rinsed until water runs mostly clear)
  • 2000 ml Water (for parboiling the rice)
  • 12 g Salt (for parboiling water)
  • 30 ml Sunflower oil (plus 10 ml for the pot)
  • 20 g Butter (adds richness and aroma)
  • 200 g Onion (finely sliced)
  • 12 g Garlic (minced (about 3 cloves))
  • 220 g Carrots (julienned or thin matchsticks)
  • 250 g Tomatoes (grated or finely chopped)
  • 350 g Spinach (fresh, roughly chopped)
  • 2 tsp Coriander powder
  • 1 tsp Cumin powder

+ 1 more in the full ingredients section below.

Steps (summary)

  1. Rinse the basmati rice in several changes of cold water until it looks mostly clear, then drain well. Bring 2000 ml water to a…
  2. Add the drained rice to the boiling salted water and stir once to prevent sticking. Boil for 6–8 minutes, until the grains are…
  3. While the rice drains, heat 30 ml sunflower oil and 20 g butter in a wide skillet over medium heat until the butter melts and f…
  4. Stir in the minced garlic and cook for 45–60 seconds until fragrant, keeping the heat moderate so it does not brown. Add the ca…
  5. Add the grated tomatoes, coriander powder, cumin powder, and black pepper, then stir thoroughly to coat the vegetables. Cook fo…
  6. Add the chopped spinach and toss continuously for 3–5 minutes until it wilts and most surface moisture evaporates. Reduce the h…

+ 4 more steps in the full instructions section below.

Cultural Background

Vegetable-forward polo dishes are a pillar of Iranian home cooking, often built around seasonal produce and gentle spices. Esfenaj Polow reflects that tradition by pairing spinach with rice for a nourishing meal that feels both everyday and celebratory.

savorygently sweetwarm-spicedfluffy long-grain ricetender vegetableswarm cuminsweet sautéed onion🌶 mild

Equipment

Fine-mesh colanderLarge pot for parboiling riceWide skilletHeavy-bottom pot with tight-fitting lidWooden spoonKitchen towel

💡 Tips

  • Julienne the carrots to 3–4 mm thickness so they soften at the same pace as the spinach without turning mushy.
  • Cook the tomato base until it looks jammy; excess moisture is the main reason pilaf turns clumpy.
  • Keep the final steaming heat low and steady to prevent scorching while still developing a light tahdig.

⚠️ Common Mistakes

  • ❌ Boiling the rice until fully cooked during parboil.

    ✅ Fix: Drain when the grain is elongated but still firm in the center; it finishes cooking during steaming.

  • ❌ Layering a watery spinach-tomato mixture into the rice.

    ✅ Fix: Cook the tomato base down until thick and sauté spinach until excess moisture evaporates.

  • ❌ Steaming on high heat for the entire time, leading to scorched bottom and dry top.

    ✅ Fix: Use medium heat only for the first 10 minutes, then switch to low heat for the remaining steaming.

🧊 How to Store

Cool leftovers within 1 hour, then refrigerate in an airtight container for up to 3 days. Reheat covered with 15 ml water in a pot over low heat for 10–12 minutes, or microwave covered for 2–3 minutes, stirring once.

📅 Make Ahead

Parboil the rice up to 6 hours ahead, spread it on a tray to cool, then cover and refrigerate. The spinach-carrot mixture can be cooked 1 day ahead; rewarm it briefly before layering and steaming.

🍽️ Pairs Well With

  • Mast-o-khiar
  • torshi
  • Shirazi salad
  • grilled chicken
  • yogurt drink (doogh).

Regional Variations

  • Tehran-style: add 1 tsp ground turmeric and a pinch of dried lime powder for extra warmth and tang.
  • Northern Iran: include 20 g chopped dill and 15 ml sour grape juice (verjuice) for a greener, brighter profile.
  • Shiraz-inspired: add 30 g barberries (zereshk) sautéed in 5 g butter for a sweet-tart accent.
everyday party nowruz
#classic#family-style#gluten-free

Ingredients

  • 320 gBasmati rice (rinsed until water runs mostly clear)
  • 2000 mlWater (for parboiling the rice)
  • 12 gSalt (for parboiling water)
  • 30 mlSunflower oil (plus 10 ml for the pot)
  • 20 gButter (adds richness and aroma)
  • 200 gOnion (finely sliced)
  • 12 gGarlic (minced (about 3 cloves))
  • 220 gCarrots (julienned or thin matchsticks)
  • 250 gTomatoes (grated or finely chopped)
  • 350 gSpinach (fresh, roughly chopped)
  • 2 tspCoriander powder
  • 1 tspCumin powder
  • 0.5 tspBlack pepper

🔄 Substitutions

  • Sunflower oil→ Neutral canola oil
  • Butter→ Ghee
  • Fresh spinach→ Frozen chopped spinach (thawed and squeezed)

Instructions

  1. 1

    Rinse the basmati rice in several changes of cold water until it looks mostly clear, then drain well. Bring 2000 ml water to a strong boil in a pot and dissolve 12 g salt into it.

  2. 2

    Add the drained rice to the boiling salted water and stir once to prevent sticking. Boil for 6–8 minutes, until the grains are elongated but still firm in the center, then drain in a colander and rinse quickly with 250 ml cold water to stop cooking.

  3. 3

    While the rice drains, heat 30 ml sunflower oil and 20 g butter in a wide skillet over medium heat until the butter melts and foams. Add the sliced onion and cook for 10–12 minutes, stirring often, until deeply golden and sweet-smelling.

  4. 4

    Stir in the minced garlic and cook for 45–60 seconds until fragrant, keeping the heat moderate so it does not brown. Add the carrots and cook for 4 minutes, stirring, so they begin to soften while staying bright.

  5. 5

    Add the grated tomatoes, coriander powder, cumin powder, and black pepper, then stir thoroughly to coat the vegetables. Cook for 6–8 minutes until the tomatoes reduce into a thick, glossy sauce and the raw tomato smell disappears.

  6. 6

    Add the chopped spinach and toss continuously for 3–5 minutes until it wilts and most surface moisture evaporates. Reduce the heat to low and cook 2 more minutes so the mixture becomes cohesive rather than watery.

  7. 7

    In a nonstick or heavy-bottom pot, add 10 ml sunflower oil and spread it across the base. Add 1/3 of the parboiled rice, then spoon over 1/2 of the spinach-carrot mixture, and repeat the layers, finishing with rice on top.

  8. 8

    Using the handle of a wooden spoon, poke 5–6 holes down through the rice to help steam circulate. Drizzle 60 ml water around the edges of the pot, cover the lid with a clean towel, and place it tightly on the pot.

  9. 9

    Steam over medium heat for 10 minutes to build strong steam, then reduce to low heat and continue steaming for 35 minutes. Turn off the heat and let the pot rest, covered, for 10 minutes so the rice firms up and releases cleanly.

  10. 10

    Gently fluff the rice with a fork, lifting from the sides to keep grains separate while distributing the vegetable layers. Serve warm on a platter, and if a crust forms at the bottom, break it into pieces and serve alongside as tahdig.

🪪 Recipe Passport

Origin: Persian Cuisine
Researched by: Zaffaron Kitchen
Published: April 6, 2026

Cultural Background

Vegetable-forward polo dishes are a pillar of Iranian home cooking, often built around seasonal produce and gentle spices. Esfenaj Polow reflects that tradition by pairing spinach with rice for a nourishing meal that feels both everyday and celebratory.

Regional Variations

Tehran-style: add 1 tsp ground turmeric and a pinch of dried lime powder for extra warmth and tang.
Northern Iran: include 20 g chopped dill and 15 ml sour grape juice (verjuice) for a greener, brighter profile.
Shiraz-inspired: add 30 g barberries (zereshk) sautéed in 5 g butter for a sweet-tart accent.

Researched from multiple sources and validated by the Zaffaron editorial team. Every recipe is tested for accuracy, measurements, and cultural authenticity.

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Nutrition per serving

520
Calories
11g
Protein
15g
Fat
86g
Carbs
7g
Fiber
780mg
Sodium

Pairs well with

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