Refreshing and Nutritious: Nowruz Haft Mewa is a Must-Try

Haft Mewa is one of the elements of Nowruz ceremony in Afghanistan. Nowruz is a traditional celebration of the new year in countries like Afghanistan, Iran, and Tajikistan. You can find a festival of foods for Nowruz on Celebrate Persian New Year With Nowruz Foods. Haft Mewa means seven fruits, and it consists of fruits and nuts.

This delicious dessert is very nutritious, and it is sweet and crunchy. The ingredients of Haft Mewa are mostly walnut, almond, pistachio, apricot, raisins, and Senjed (dried Russian / Persian olive) with water. Let’s make Nowruz Haft Mewa!

Haft Mewa Origin

Haft Mewa is integral to Nowruz, the Persian New Year, symbolizing renewal and spring’s arrival. The dish’s origins are in the Persian cultural sphere, including modern Iran, Afghanistan, Tajikistan, and neighboring regions. Nowruz, celebrated for over 3,000 years, marks the vernal equinox and the new year’s start.

Haft Mewa’s seven fruits, typically dried fruits and nuts like raisins, dried apricots, walnuts, almonds, and pistachios, each represent virtues and hopes for the new year. These ingredients are soaked in water to create a sweet and nourishing dish. Though primarily associated with Afghanistan, similar dishes are found across Nowruz-celebrating regions, varying in ingredients and preparation to reflect local tastes.

How to Make Haft Mewa?

Making this dessert is a simple process that involves soaking various dried fruits and nuts. Here’s a step-by-step guide on how to prepare this traditional Afghan seven fruits:

Ingredients

• Shelled Walnut
• Shelled Pistachio
• Shelled Almond or blanched slivered almond
• Golden and black raisins
• Dried sweet apricot
• Senjed (oleaster fruit)

Haft Mewa recipe Directions

First, we need shelled nuts. You can find them in shops or make them by yourself. Let the water boil. Then pour the boiled water into a bowl and add walnuts, almonds, and pistachios in it to soak. After 30 minutes, you can easily peel the nuts with your hand.

Wash and rinse apricots, golden raisins, black raisins, and Senjed in cold water. Cut the nuts and fruits into the pieces you prefer. Then put them in a bowl that has a lid.

Pour cold water and little rose water (optional) on them. It should be 1 inch above nuts and fruits. Stir and let them rest in the refrigerator for 24 hours. The longer it lasts, the sweeter it becomes. Serve the fruits and nuts with its water.

Nowruz Haft Mewa Recipe Tips

• Adding a few slices of fresh oranges can enhance the refreshing taste of this dish.
• Incorporating cinnamon, cardamom, or saffron can add an aromatic flavour to the dish.
• You can add vanilla to the water before putting this dessert in the fridge.
• You can substitute or add other nutsor dried fruits to diversify the flavor and texture of the dish, like prunes, figs, cashews, and hazelnuts.

How to Serve Haft Mewa?

Here’s how you can serve Haft Mewa to impress your guests:

• Use a clear glass bowl or a decorative serving dish to highlight the vibrant colors and textures of the fruits and nuts. You can even serve it in individual glass cups or small bowls for a more elegant presentation.

• Serve Haft Mewa chilled. Keep it refrigerated until just before serving to maintain its freshness and enhance the flavors.
• Provide small dishes of plain yogurt, honey, or a blend of spices such as cinnamon or cardamom on the side, so guests can tailor their servings to their preferences.
• For a balanced menu, serve Haft Mewa with other traditional dishes or finger foods. Consider pairing it with savory snacks, light sandwiches, or a cheese platter.

What are Haft Mewa Benefits?

• Dried fruits and nuts, provide essential vitamins, minerals, and antioxidants. For instance, almonds offer vitamin E, and dried apricots are rich in vitamin A and potassium.
• Ingredients like apricots, prunes, and figs are high in dietary fiber, supporting digestion and gut health.
• Walnuts and almonds contain healthy fats and omega-3 fatty acids, promoting heart health and reducing cholesterol levels.
• The mix of natural sugars and healthy fats provides quick energy, making Haft Mewa a sustaining snack.
• Note: Haft Mewa can be relatively high in sugar due to the dried fruits it contains. If you’re concerned about sugar intake, you might consider reducing the quantity of dried fruits or using lower-sugar varieties.

Did you make this recipe?

Please let me know how it was by leaving a comment! You can ask me questions in the comments. I will answer your questions as soon as possible.

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FAQs about Nowruz Haft Mewa

• How long can Haft Mewa be stored?

It can be stored in the refrigerator for up to a week. Keep it in an airtight container to maintain its freshness.

• Can I add fresh fruit to Haft Mewa?

Yes, You can use fresh fruits like apples, orange, pomegranates, or grapes for added flavor and texture.

Haft Mewa

Recipe by ShayanCourse: DessertCuisine: AfghanDifficulty: Easy

Servings

6

servings

Prep time

40

minutes

Cooking time

24

hours 

Calories

300

kcal

Haft Mewa is one of the elements of Nowruz ceremony in Afghanistan. Nowruz is a traditional celebration of the new year in countries like Afghanistan, Iran, and Tajikistan. Haft Mewa means seven fruits, and it consists of fruits and nuts.

Ingredients

• 3/4 cup shelled walnut

• 1/2 cup shelled pistachio

• 1/2 cup shelled almond or blanched slivered almond

• 1/2 cup golden raisins

• 1 cup black raisins (red raisins)

• 1 cup dried apricot (sweet dried apricot)

• 1/2 cup Senjed (or called oleaster fruit or Russian/Persian olive)

• 1 teaspoon rose water (optional)

Directions

• First let the water boil.
• Pour the boiled water into a bowl and add walnuts, almonds, and pistachios in it to soak.
• After 30 minutes, you can easily peel the nuts with your hand.
• Wash and rinse apricots, golden raisins, black raisins and Senjed in cold water.
• Cut the nuts and fruits into the pieces you prefer.
• Put them in a bowl that has a lid.
• Pour cold water and little rose water (optional) on them. It should be 1 inch above nuts and fruits.
• Stir and let them rest in the refrigerator for 24 hours. The longer it lasts, the sweeter it becomes.
• Serve the fruits and nuts with its water.

Notes

• You can also add vanilla to the water before putting them in the fridge.

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