What to Eat and Drink in Iran to Keep Cool in the Summer

Updated: 8 July 2019

Summer is rapidly approaching, and even though I’m not fully prepared to make it through Tehran’s brutal heat again, I know I’ve at least got plenty of food and drink to keep me cool and hydrated. If you’re planning to visit Iran at this time, be prepared for the heat to drain you as you explore the narrow, mud-brick alleys of Yazd or go back in time to the ancient Persian Empire in Persepolis. If you’re anything like me, when it comes time to eat, you’ll shun heavy and hot dishes like chelow kebab and dizi and instead opt for something lighter or load up on fresh fruit. So check out exactly what to eat and drink in Iran to keep you cool as a cucumber in the summer. The best part is they’re all a breeze to make no matter what part of the world you’re in! 

Âb doogh khiâr

آب دوغ خیار

Âb doogh khiâr translates as “water-doogh [the salty yogurt drink]-cucumber.” It’s essentially a delicious cold cucumber soup made with watered-down yogurt, diced cucumbers, sweet raisins, chopped walnuts, dried rose petals, and plenty of fresh and dried herbs (you could add ice cubes to make it colder). This was something my mom always used to prepare for lunch in the summer. To make it more filling, we’d tear pieces of bread into it (a process in Persian called tilit). And let me tell you- it’s like having A/C inside your body. The coolness will be radiating from your gut to the point where you’ll be untouchable to the heat. Just give it a try.

Khiâr sekanjabin

خیار سکنجبین

This sweet and sour cucumber cooler is another summer favorite. The syrup is made up of water, mint extract, honey (or sugar), and white vinegar (to balance out the sweetness). These days, you can even buy ready-made sekanjabin syrup from the grocery store. Add some grated, peeled cucumber, water, ice, and fresh mint, and you’ve got yourself the ultimate summer refresher.

Kâhu sekanjabin

کاهو سکنجبین

The sekanjabin syrup doubles as a dip here. Instead of mixing it with water and cucumbers, dip some crisp romaine lettuce hearts into it. This is a lazy summer afternoon ritual in Iran (and on sizdeh bedar)! Just a few days ago, after an exhausting day of bouncing around all over downtown Tehran in the heat and traffic, I came home to kâhu sekanjabin as the perfect cooling, light dinner. (I’m sure there are some Iranians out there gasping that I ate this for dinner, but what can I say? Chasbid!) 

Khâkshir

خاکشیر

Khâkshir is literally “dirt milk,” but rest assured it consists of neither dirt nor milk. Instead, it’s a wonderfully thirst-quenching refreshment made with sweetened water, a splash of rosewater, and its namesake tiny brown seeds. (I’ve seen khâkshir translated as teff, mugwort, London rocket, and flixweed, depending on the source. I honestly don’t know which one is correct.) Khâkshir is best known for preventing dehydration, but the seeds are insistent upon settling at the bottom of the glass, so you have to constantly stir and drink.

Tokhme sharbati

تخم شربتی

Back when all we knew about chia seeds in the US was related to Chia Pets, Iranians were steeped in tradition with tokhme sharbati. These days, we know these mini black seeds (which I’ve also seen translated as “basil seeds”) as a superfood that pack quite the nutritional punch! Like khâkshir, tokhme sharbati are combined with sweetened water (until they form a gel), some rosewater, and a hint of lime juice.

In Iran, you’ll find ice cream/juice stands offering khâkshir and tokhme sharbati (or a combination) for a quick pick-me-up as you go about your day. And no matter how badly the heat is dragging you down, one of these two is sure to bless you with a second wind. 

Pâloodeh

پالوده

Iran has such a variety of sweet and juicy melons that it only makes sense that paloodeh (not to be mistaken with faloodeh) is one of the summer thirst quenchers. This cantaloupe cooler is made with grated or pureed cantaloupe (depending on whether or not you like texture- I do!), sugar or honey (optional, since you could just as easily enjoy the natural sweetness of the melon), and a splash of rosewater (obviously, because this is Persian). Served chilled (or with some crushed ice) and garnished with fresh mint, paloodeh is oh-so easy to make and nutritious! 

Fâloodeh

فالوده

Ah, here’s the one that may be more familiar to you- fâloodeh, semi–frozen vermicelli noodles bathing in rosewater syrup and served with fresh lime juice and/or sour cherry syrup. I personally take my fâloodeh with little syrup but drowning in lime juice. While fâloodeh famously comes from Shiraz (which is why it’s known as fâloodeh Shirazi), there’s also a variety from Kerman. The Kermani version is served in a giant bowl, making it look like a syrup soup with orzo pasta-shaped “noodles” instead of vermicelli. In my opinion, it’s far too sweet and nowhere near as good as the Shirazi variety. 

Bastani Akbar Mashti

بستنی اکبر مشتی

The most well-known and traditional ice cream in Iran is called bastani Akbar Mashti, named for the man who created this classic. It consists of saffron vanilla ice cream with rosewater, pistachios, and (God bless him for this) luscious chunks of frozen cream. You can get it in a cup or between two wafers, as the locals do. And if you can’t decide between fâloodeh or Akbar Mashti (the struggle is real), get a makhloot for the best of both worlds.

Âb henduneh

آب هندوانه

If there’s one thing I look forward to ordering in the summer, it’s âb henduneh, watermelon juice. For me, watermelon juice (or even the watermelon itself) is on par with the âb doogh khiâr above in terms of cooling me off. Blended with the seeds and a sprig of mint on top, it’s the perfect beverage to accompany your brunch. 

Sharbat

شربت

Sharbat is any chilled drink made with fruit syrup and diluted with water. If you go to someone’s house on a hot summer day, you’re sure to be offered sharbat. Two of the most popular (and traditional) in Iran are sharbat âlbâloo (sour cherry) and sharbat âblimu (which is essentially lemonade/limeade). When I was a kid, my cousins and I used to make ourselves a tall glass of sharbat âlbâloo using the syrup from the morabâ âlbâloo (sour cherry jam). I still do that so I don’t waste the syrup after I’ve finished the chunks of âlbâloo in the jam. But nowadays, grocery stores carry all kinds of fruit syrups from âlbâloo to ânânâs (pineapple).

Araghiât

عرقیات

Araghiât refers to the collective countless drinks made with herbal distillates. You’ll find all different kinds under all different names depending on the cafe or restaurant you visit. Among the most popular are those made with bahâr nâranj (orange blossom- my personal favorite), golâb (rosewater), or bidmeshk (pussy willow). Try whichever one that seems the most tempting to you! 

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