Recipe for Zereshk Polo ba Morgh – saffron rice with barberries (zereshk) and chicken. It's a classic Iranian dish, festive,

 here's the complete recipe for Zereshk Polo ba Morgh – saffron rice with barberries (zereshk) and chicken. It's a classic Iranian dish, festive, that smells of saffron and fruity tartness. I've gone with a traditional, simple but authentic version, for 4 people.

Ingredients (rice + chicken)

For the rice:

  • 300 g basmati rice (or long Iranian rice)
  • 1/2 teaspoon saffron powder (or 1 pinch of threads soaked in 2 tablespoons hot water)
  • 3 tablespoons butter or ghee
  • 2 tablespoons oil
  • 1 teaspoon salt
  • 100 g dried zereshk (barberries – you can find them in Iranian or Middle Eastern grocery stores)
  • 2 tablespoons sugar (to balance the acidity)
  • 1 medium onion, finely chopped

For the chicken:

  • 4 chicken thighs or drumsticks (or 600 g pieces)
  • 1 large onion, sliced
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cinnamon (optional, but typical)
  • Salt
  • 2 tablespoons oil or butter
  • 1 cup water or broth

Steps

  1. Rice: Rinse the rice in cold water until it runs clear. Soak it for 30 min in salted water.
  2. Cook the rice: Bring a large pot of water to a boil, add the drained rice + salt. Let it boil for 5-7 min (the grains should be al dente). Drain, rinse with cold water.
  3. Tahdig (golden crust): In the same pot, melt 2 tablespoons butter + oil. Add the diluted saffron. Put a thin layer of rice, then alternate with plain rice. Cover with a lid wrapped in a cloth (to absorb steam) and cook on very low heat for 40-45 min.
  4. Zereshk: In a skillet, sauté the chopped onion in a bit of butter. Add the zereshk + sugar + 1 tablespoon water. Let it simmer for 3-4 min until it shines and the acidity softens. Set aside.
  5. Chicken: In a Dutch oven, brown the chicken pieces in the oil. Add the sliced onion, turmeric, pepper, cinnamon, salt. Pour in the water/broth. Cover and simmer on low heat for 40 min until the meat is tender and the sauce is reduced.
  6. Plating: Remove the rice (it should have a golden crust at the bottom, the tahdig – that's the best part!). Put it on a platter, sprinkle the zereshk on top. Place the chicken and its sauce around it.

Result: Fragrant yellow rice, tart red berries, tender chicken. It smells like saffron and takes you on a journey!

And on berberine, continued

Zereshk contain a bit of berberine (especially in the skin and seeds), but it's low compared to roots or extracts. In this dish, you're eating a tiny dose – like 50-100 mg per serving. It's not therapeutic, but it's healthy: antioxidants, vitamins, and a little boost for digestion and blood sugar. Iranian studies (like the one from 2013 that I dug into) show that even whole fruits (not just isolated berberine) have anti-inflammatory effects. So yes, in cooking, it's great – no need for pills on the effects of whole zereshk on cholesterol or diabetes.


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Studies on the effects of whole or dried barberries (zereshk) on cholesterol and diabetes primarily involve forms like dried fruit powder, juice, or extracts. Below is a summary based on clinical evidence, focusing on whole/dried forms where possible. Note that while berberine (a compound in barberries) drives many benefits, whole fruit provides additional nutrients like antioxidants.

Effects on Cholesterol (Lipid Profile)

  • In an 8-week randomized controlled trial (RCT) with 84 adults having cardiovascular risk factors (including some with dyslipidemia and diabetes), consuming 10 g/day of dried purple-black barberry powder significantly reduced triglycerides (TG), total cholesterol (TC), low-density lipoprotein cholesterol (LDL-C), small-dense LDL-C, non-HDL-C, and TC/HDL-C ratio compared to placebo (p-values ranging from <0.001 to 0.039). No change in HDL-C. This aligns with a 2019 meta-analysis of 5 trials (339 participants) showing barberry supplementation (various forms, including dried fruit) reduced TC by -23.58 mg/dL, TG by -29.16 mg/dL, and LDL-C by -13.75 mg/dL, without affecting HDL-C.
  • Another RCT in diabetic patients found 3 g/day of barberry for 12 weeks reduced TC, LDL-C, and TG.
  • In type 2 diabetes patients, 200 mL/day of barberry juice for 8 weeks significantly lowered cholesterol levels compared to placebo.
  • Mechanisms include inhibition of cholesterol absorption and lipogenesis, potentially via berberine and anthocyanins in the whole fruit.

Effects on Diabetes (Glycemic Control)

  • An 8-week RCT in 30 adults with type 2 diabetes showed 2 mg/day of dried barberry fruit extract reduced hemoglobin A1c (HbA1c) and blood sugar levels versus placebo. (Note: This uses extract, but derived from whole fruit.)
  • Berberine-focused studies (often from barberries) indicate benefits, but for whole forms: Animal studies with barberry extract (25-100 mg/kg) reduced fasting blood sugar in diabetic rats. Human trials with juice or dried fruit show modest blood sugar reductions, though less potent than isolated berberine (e.g., 1.5 g/day berberine reduced HbA1c by 2% in a 3-month study).
  • Overall, whole barberries may support glycemic control via improved insulin sensitivity, but evidence is stronger for lipid effects; more RCTs on whole fruit for diabetes are needed. Doses in studies: 3-10 g dried or 200 mL juice daily, for 8-12 weeks.

These effects are generally mild and supportive, not a substitute for medical treatment. Consult a healthcare provider for personalized advice

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