Delicious Sizdah Bedar Food Ideas for an Unforgettable Picnic
The 13th day of Nowruz, known as Sizdah Bedar, is all about reconnecting with nature and enjoying the outdoors with family and friends. What makes this day even more special is the wide array of delicious Sizdah Bedar food that families prepare and share. From aromatic kebabs grilled over charcoal to nourishing soups and picnic-friendly rice dishes, these traditional Persian meals are the true stars of the celebration.
Whether you’re planning to spend the day in a local park, a forest, or your backyard, having the right Sizdah Bedar food can make your experience even more enjoyable and memorable.
Sizdah Bedar Traditions
1. Tying Sabzeh (Sprouts)
An age-old tradition where people tie blades of their Nowruz “sabzeh” (sprouted greens) while making wishes—often for love, prosperity, or new beginnings.
2. Letting Sabzeh Flow in Water
Symbolizing the washing away of negativity, families toss their sabzeh into flowing rivers or streams.
3. Throwing Pebbles Backwards
In some Iranian ethnic groups like Kurds or Turks, it is customary to throw small stones over the shoulder to metaphorically leave behind the past year’s hardships.
Popular Sizdah Bedar Foods
Joojeh Kabab (Chicken Kebab)
Servings: 4
Ingredients:
1 small whole chicken, chopped
2 large onions
100g ginger
4 tbsp thick yogurt
4 tbsp vegetable oil
1 tbsp brewed saffron
6–8 tbsp lemon juice
50g butter
Salt and pepper to taste
Preparation:
Slice onions; add ginger, yogurt, lemon juice, saffron, and spices. Mix well.
Add chicken pieces and marinate for 4 hours.
Skewer uniform pieces.
Grill evenly over hot charcoal.
Brush with saffron butter before removing from heat.
Koobideh Kebab
Servings: 6
Ingredients:
1 kg mixed ground beef and lamb
5 medium onions, grated and drained
1 tsp saffron
Salt and pepper
Preparation:
Mix meat with spices. Knead well.
Add drained onions; knead again.
Divide into 12 balls, shape, and skewer.
Grill over hot fire, then reduce heat.
Dill Rice with Saffron Chicken
Servings: 4
Ingredients:
4 cups rice
4 chicken pieces
½ cup dill
2 onions
½ bell pepper
2 tbsp tomato paste
Saffron, salt, turmeric, pepper
2 tbsp lemon juice
Preparation:
Marinate and fry chicken.
Sauté onions and pepper. Layer with chicken.
Add tomato paste sauce and simmer.
Parboil rice, add dill, drain.
Steam rice with saffron. Serve with chicken.
Lubia Polo (Green Bean Rice)
Servings: 4
Ingredients:
3 cups green beans
4 cups rice
300g ground meat
2 tomatoes
1 onion, 2 garlic cloves
2 tbsp tomato paste
Spices, oil
Preparation:
Fry onion and garlic, add meat and tomatoes.
Add green beans and paste; sauté.
Parboil rice. Layer rice and bean-meat mix.
Steam until done.
Salad Olivieh (Persian Chicken Salad)
Servings: 6
Ingredients:
1 chicken breast
4 eggs, 2 potatoes
100g peas
6 pickles
1 onion
Mayonnaise, lemon juice, spices
Preparation:
Boil chicken, eggs, and potatoes.
Grate and mix with shredded chicken and chopped pickles.
Add cooked peas.
Mix mayonnaise with lemon juice and spices; combine with salad.
Chill before serving.
Ash Reshteh (Persian Noodle Soup)
Servings: 6
Ingredients:
1 cup chickpeas, lentils, and pinto beans
500g Ash herbs
2 onions, 6 garlic cloves
Noodles, dried mint, kashk
Salt, turmeric, oil
Preparation:
Cook beans. Add herbs and lentils.
Add noodles and spices.
Top with fried onions, mint, garlic, and kashk.
Ash-e-Torsh (Sour Herb Soup)
Servings: 6
Ingredients:
1 cup each of pinto beans, lentils, fava beans
500g herbs
2 small beets
½ cup rice
Garlic, pomegranate paste, sugar, salt
Preparation:
Soak and cook beans.
Add beets and rice.
Add herbs. Simmer.
Finish with garlic, pomegranate paste, and sugar.
Snacks and Treats for Sizdah Bedar
1. Ajil (Mixed Nuts)
Energy-packed and perfect for snacking throughout the day.
2. Lettuce with Sekanjebin
Refreshing spring treat made from mint syrup and vinegar.
3. Popcorn
Healthy, easy to make, and kid-friendly.
4. Fresh Fruits & Dried Fruits
Great for hydration and digestion.
Nutrition and Safety Tips
Avoid undercooked or burnt meats.
Limit overconsumption of rich, heavy foods.
Children, elders, and those with chronic conditions should eat in moderation.
Avoid industrial snacks like chips and chocolates.
Use clean skewers and serve with sumac to aid digestion.
Carry herbal teas like mint or ajwain for upset stomachs
What food is most popular for Sizdah Bedar?
Joojeh Kabab is the most beloved and common food enjoyed during Sizdah Bedar.
Can I prepare dishes in advance?
Yes. You can prepare Salad Olivieh, Ash, and rice dishes the night before to save time.
What vegetarian options exist for Sizdah Bedar?
Ash Reshteh and Ash-e-Torsh are hearty, vegetarian-friendly choices full of legumes and herbs.
