Borani Esfenaj, also known as Persian Spinach Yogurt Dip, is a delicious and healthy dip that has been a staple in Persian cuisine for centuries. This dip is made with spinach, yogurt, and various herbs and spices, making it a refreshing and flavourful addition to any meal or snack. In this blog post, we will dive into the history and ingredients of Borani Esfenaj – Persian Spinach Yogurt Dip as well as the health benefits and some tips for making this dip at home.
A Taste of delicious flavours
Borani Esfenaj & The History
Borani Esfenaj also written as Borani-yeh Esfenaj, or Mast Esfenaj has a rich history in Persian cuisine, dating back to ancient times. Spinach was first introduced to Iran by the Arabs during the Islamic Golden Age in the 8th century. It quickly became a popular ingredient in Persian cuisine, as it was easily grown in the region and provided a nutritious source of vitamins and minerals.
The dish is traditionally made with yogurt, which has been a staple in Persian cuisine for centuries. Yogurt was first introduced to Iran by the Mongols in the 13th century and has since become a key ingredient in many Persian dishes. The yogurt used in Borani Esfenaj is typically thick and tangy, providing a creamy base for the dip.
Other key ingredients in Borani Esfenaj include garlic, mint, and dried dill. These herbs provide a refreshing and flavorful taste to the dip, while also adding important health benefits. Garlic is known for its antibacterial and antifungal properties, while mint and dill have been shown to aid in digestion and provide a source of antioxidants.
Health Benefits of Persian Yogurt Dip
Borani Esfenaj is not only delicious, but it is also packed with nutrients and health benefits. Spinach, the main ingredient in this dip, is a nutritional powerhouse. It is low in calories but high in vitamins A, C, and K, as well as iron and calcium. These vitamins and minerals are essential for maintaining healthy bones, skin, and eyesight, as well as boosting the immune system.
Yogurt, another key ingredient in Borani Esfenaj, is also rich in nutrients. It is high in protein, calcium, and probiotics, which are beneficial bacteria that can aid in digestion and promote a healthy gut. Probiotics have also been shown to boost the immune system and reduce inflammation in the body.
Garlic, mint, and dill, the herbs used in Borani Esfenaj, are also packed with health benefits. Garlic has been shown to lower cholesterol levels and reduce the risk of heart disease, while mint and dill can aid in digestion and reduce inflammation in the body.
Borani Esfenaj – Persian Spinach Yogurt Dip
Borani Esfenaj – Persian Spinach Yogurt Dip
Ingredients
- 500g Spinach
- 500g Full Fat Greek Yogurt
- 2 Garlic cloves, minced
- 1 tablespoon dried mint
- 1 tablespoon dried dill (Optional)
- Salt and pepper to taste
- Olive oil for drizzling
Simple Steps
- In a medium pot, add the washed spinach, place the lid and cook on medium heat for up to 5 minutes. I don’t overcook this as I want the spinach to retain as much of the nutritional value as possible. Just enough to soften then drain in a siev and lightly squeeze to draw more liquid.
- Mix together the yogurt, spinach, garlic, mint, and dill.
- Season with salt and pepper to taste.
- Drizzle with olive oil and serve chilled.
Tips for Making the Perfect Borani Esfenaj
- Be sure to use thick, plain yogurt for the best texture and flavor.
- Cook the spinach before adding it to the dip to ensure that it is tender and easy to mix.
- Use fresh herbs if possible, as they will provide the best flavor and aroma.
- Drizzle the finished dip with olive oil or avocado oil for a delicious and healthy finishing touch.
Meals that Borani Esfenaj would pair well with:
- Grilled chicken or fish
- Lamb or beef kebabs
- Roasted vegetables, such as eggplant, zucchini, or bell peppers
- Rice pilaf or biryani
- Falafel or other Middle Eastern appetizers
- Naan bread or other flatbreads
- Couscous or quinoa salads
Persian meals to pair with Mast Esfenaj
- Ghormeh Sabzi (a stew made with herbs, meat, and beans)
- Kebab Koobideh (grilled ground beef or lamb skewers)
- Fesenjan (a chicken or duck stew made with walnuts and pomegranate molasses)
- Baghali Ghatogh (Persian Dill and Fava Bean Stew)
- Zereshk Polo (Saffron rice with chicken and barberries)
- Adas Polo or Mujadara (rice with lentils, caramelised onions and raisins)
- Kashk-e-Bademjan (a dip made with eggplant and whey)
- Havij Polo (Persian Jewelled Rice, a sweet and savoury rice with carrots, raisins, and almonds)
Frequently Asked Questions
1. Can I use fresh spinach instead of cooked spinach in Borani Esfenaj?
Yes, you can use fresh spinach instead of cooked spinach in Borani Esfenaj. However, be sure to chop the spinach finely and mix it well with the other ingredients to ensure a smooth and creamy texture.
2. What are some serving suggestions for Borani Esfenaj?
Borani Esfenaj can be served as a dip with pita bread or raw vegetables, or as a side dish with grilled meat or fish. It can also be used as a spread for sandwiches or wraps.
3. How long can I store Borani Esfenaj in the refrigerator?
Borani Esfenaj can be stored in an airtight container in the refrigerator for up to 3 days. Be sure to mix well before serving to ensure a smooth and creamy texture.
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Borani Esfenaj – Persian Spinach Yogurt Dip
Ingredients
Instructions
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In a medium pot, add the washed spinach, place the lid and cook on medium heat for up to 5 minutes. Cook enough to soften then drain in a siev and lightly squeeze to draw more liquid.
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Mix together the yogurt, spinach, garlic, mint, and dill.
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Season with salt and pepper to taste.
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Drizzle with olive oil and serve chilled.
This is so nutritious indeed and a great side dish, it’s a new family favourite, thanks for this.