Top Health Benefits of Chicken & Walnuts Stew (Fesenjan) You Need to Know

Fesenjan, or Persian walnut and pomegranate stew, is a nutrient-dense dish rich in healthy fats, protein, and antioxidants. The primary ingredient, walnuts, provides an excellent source of omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function. Walnuts also supply fiber, vitamin E, magnesium, and plant-based protein. Chicken adds lean, high-quality protein, essential for muscle repair and satiety. Pomegranate molasses offers antioxidants like polyphenols, which help fight oxidative stress and support cardiovascular health. Overall, Fesenjan is a balanced meal with a healthy fat-to-protein ratio, very low in refined carbs, and naturally gluten-free, making it a great option for those looking to nourish their body with whole, traditional ingredients.

Ingredients :

Chicken Breast : 600 g

Walnuts : 250 g

Onion : 2 Piece

Pomegranate paste : 4 Tablespoon

Water : 3 Cup

Olive Oil : as needed

Avocado Oil- Ghee- Butter Oil- Duck fat-

Salt : as needed

black pepper : to taste

turmeric : to taste

Discover the rich, nutty delight of Persian Walnut Stew (Fesenjan) — a mouthwatering blend of chicken, pomegranate, and walnuts that's easier to make than you think!

Recipe :

Serves 4 people

Step 1: Prepare the Walnuts

Grind 250g (2 cups) of walnuts into a fine powder using a food processor.
Toast them lightly in a dry pan over medium heat for 5–7 minutes, stirring constantly to avoid burning.

Step 2: Add Water and Simmer

Add 3 cups of water to the toasted walnuts and bring to a boil.
Reduce heat and let it simmer uncovered for about 30–45 minutes until the walnut oil begins to surface.

Step 3: Cook the Onion and Chicken

In a separate pan, sauté 2 chopped onions in a bit of oil until golden.
Add 600g (about 1.3 lbs) of chicken pieces, season with salt, pepper, and turmeric, and cook until lightly browned.

Step 4: Combine with Walnut Base

Add the cooked chicken and onions into the simmering walnut mixture.
Mix well and let it cook together for 20 minutes.

Step 5: Add Pomegranate Molasses

Add 3–4 tablespoons of pomegranate molasses.
For a sweeter touch, add 1–2 teaspoons of sugar or a splash of date syrup (optional).

Step 6: Simmer Until Thick and Rich

Let the stew simmer gently for another 40–60 minutes until the sauce thickens and darkens in color.
Stir occasionally to prevent sticking, and add water if needed.

Step 7: Final Adjustments

Taste and adjust seasoning — balance tartness and sweetness to your preference.

Step 8: Serve the Fesenjan

Serve hot, optionally over steamed rice or cauliflower rice for a low-carb version.
Garnish with fresh pomegranate seeds or chopped parsley if desired.

Enjoy this luxurious and flavorful Persian stew rich in tradition and nutrients!

Tips and Tricks for Making the Perfect Chicken & Walnuts Stew (Fesenjan)

When preparing Fesenjan, patience is key, as the dish requires slow cooking to fully develop its deep, rich flavor and to allow the ground walnuts to release their natural oils, which create the signature creamy texture. It's important to use finely ground walnuts for a smoother consistency, and to stir occasionally to prevent sticking or burning, especially as the stew thickens. The balance between sweet and tart is also essential — while pomegranate molasses brings tanginess, adding a touch of sugar or date syrup can soften the acidity if desired. Choosing dark meat chicken (like thighs) helps maintain tenderness during the long simmering process. Allowing the dish to rest before serving can also enhance its flavor, as it continues to deepen and mellow over time.

Nutritional Information and Diet Compatibility of Chicken & Walnuts Stew (Fesenjan)

Fesenjan is well-suited for several dietary lifestyles, particularly ketogenic, Mediterranean, gluten-free, paleo, and high-protein diets due to its low carbohydrate content and reliance on whole foods like walnuts and chicken. However, it is not appropriate for vegan or vegetarian diets in its traditional form, though plant-based adaptations using mushrooms or tofu are possible. Individuals on low-calorie or DASH diets should exercise portion control, as the dish is calorie-dense and rich in fat from walnuts and oil. While naturally free from gluten and grains, those following a fasting regimen may want to consume it as a nutrient-packed main meal post-fast. Because of its high fat and protein content, it’s also ideal for sustaining energy and supporting metabolic balance in low-carb dietary approaches.