Captain Rico Live from the bay

Haft Mewa Recipe

Haft Mewa is the Afghan New Year 'seven fruits' compote — dried apricots, two kinds of raisins, walnuts, almonds, pistachios, and cherries soaked until plump in a delicately rose-scented syrup. Lightly sweet, nutty, and refreshing.

Haft Mewa Recipe

Adapted from TheMealDB

TheMealDB Sourced — pending WFPB review. Recipe data and image via TheMealDB. WFPB analysis and substitutions by Captain Rico are still in progress; the recipe below is the source's original. View the original at TheMealDB.

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Prep: 2 min Cook: 0 min Servings: 4

Ingredients

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Method

  1. Wash the apricots and both raisins and place in a bowl - cover with cold water to 2 in above the fruit.
  2. Put the walnuts, pistachios and almonds in another bowl or pan and add boiling water.
  3. Leave to soak, and then peel off all the skins as they soften.
  4. This is a fiddly job and make take some time - but it's definitely worth the effort! Throw away the water.
  5. Combine the fruits with the nuts and cherries, including the juice they have been soaking in.
  6. Add the rose water, cover the mixture and leave in the fridge to rest for two days.
  7. When you leave the mix, the juice will become sweeter and syrupy, giving the dish a really unique consistency.
  8. To serve, spoon the fruit, nuts and juice into individual bowls or cups, and enjoy!

Nutrition per serving (estimated)

  • 368 cal
  • 9g protein
  • 20.2g fat
  • 45.6g carbs
  • 5.8g fiber
  • 32.8g sugar
  • 11mg sodium
About the ingredients
Dried Apricots Prunus armeniaca
Small orange stone fruit (drupe) of the rose family. Eaten fresh, dried, or cooked; whole fruit minus pit. Sweet-tart, good fiber, beta-carotene, potassium, vitamin C. Fresh and plain-dried forms are whole-food canonical; juice removes fiber matrix (noncanonical).
Light Raisins Vitis vinifera
Dried grape; whole fruit with water removed by sun or dehydration. Concentrated source of natural sugars, fiber, potassium, iron and antioxidants. No additions in plain form. Canonical WFPB whole food (dried).
Walnuts Juglans regia
Name itself is an oil (isolated fat). Even cold-pressed walnut oil retains omega-3 ALA but the food matrix and fiber are gone; pure lipid. Noncanonical regardless of extraction method.
Almonds Prunus dulcis
US almonds labeled raw are pasteurized (PPO or steam) per USDA mandate since 2007 — still canonical, but worth noting for sources audit.
Pistachio Pistacia vera
Edible seed of the pistachio tree, eaten as a whole nut. Rich in protein, healthy fats, fiber, potassium and B6. A whole plant food with intact matrix. Canonical to WFPB when raw or dry-roasted without added oil/salt.
Cherry Prunus avium
Cherry, the small stone fruit of Prunus avium (sweet) / P. cerasus (sour). Eaten fresh or dried. Whole fruit; rich in anthocyanins, vitamin C, potassium, fiber. Canonical whole plant food. ('cherrie' is a misspelling.)
Rose water
Plain potable water (H2O). Universal solvent and culinary base, no calories or nutrients beyond trace minerals. Not derived from any organism; an unprocessed essential. WFPB canonical.