A nutrient-rich Persian pudding, made from germinated wheat, slow-cooked to a smooth, naturally sweet, and creamy texture, traditionally prepared for Nowruz (Persian New Year).
Samanu (سمنو) is an ancient Persian dish that has been prepared for over a thousand years, particularly as part of the Haft-Seen table during Nowruz (Persian New Year). It symbolizes patience, strength, and abundance, as it is made purely from wheat sprouts and water, requiring careful preparation and slow cooking.
Historically, Persian families and communities would come together to make Samanu in large pots, stirring it for hours while singing traditional songs. The natural sweetness of Samanu comes entirely from the wheat, making it a healthy and symbolic dish representing growth, rebirth, and prosperity.
Ingredients
4 cups whole wheat grains
8-10 cups water
1 tbsp flour (optional, for a thicker consistency)
For Garnish (Optional):
Slivered almonds or pistachios
Sesame seeds
Directions
Sprout the Wheat (3-4 Days Process)
Day 1: Rinse the whole wheat grains and soak them in water for 24 hours. Day 2: Drain and spread the wheat grains on a damp cloth, covering them with another damp cloth. Keep in a warm place. Day 3-4: Rinse and keep the cloth damp until sprouts appear (about 1 cm long).
Extract the Wheat Juice
Blend the sprouted wheat with 2-3 cups of water until smooth. Strain through a fine mesh or cheesecloth, extracting the milky wheat liquid. Repeat the process until you have at least 6 cups of wheat liquid.
Cook the Samanu
In a large pot, bring the wheat liquid to a slow boil over low heat, stirring continuously. Cook for 6-8 hours, stirring occasionally to prevent sticking. After 2-3 hours, add flour (if using) for a thicker consistency. Continue stirring until Samanu becomes a smooth, caramel-brown pudding.
Serve & Enjoy
Pour into bowls and let cool before serving. Garnish with almonds, pistachios, or sesame seeds (optional). Serve as part of the Haft-Seen table or enjoy as a nutritious treat.
Recipe Note
Tips & Variations
For a richer flavor, cook Samanu longer to enhance its natural sweetness.
For a smoother texture, blend again after cooking.
For traditional preparation, stir continuously and cook in a large, heavy-bottomed pot.
For an extra festive touch, shape the cooled Samanu into decorative designs using nuts or sesame seeds.
