Zeytoon Parvardeh — Marinated Olives & Walnut (Best Iranian Food for Fasting)
Prep
15 mins
Total
24 hours (with resting)
Serves
6
Calories
200 kcal
Why This Works for Intermittent Fasting
Zeytoon Parvardeh is a Gilani relish of olives, walnuts, pomegranate paste, garlic, and herbs — almost entirely healthy fat with very little carbohydrate. A small bowl is a superb way to gently break a fast: fat and a little fibre ease you back into eating without a glucose spike, and the intense flavour means a modest portion satisfies. Olives and walnuts are…
July 24, 2026
Zeytoon Parvardeh — Marinated Olives & Walnut
Why This Works for Intermittent Fasting
Zeytoon Parvardeh is a Gilani relish of olives, walnuts, pomegranate paste, garlic, and herbs — almost entirely healthy fat with very little carbohydrate. A small bowl is a superb way to gently break a fast: fat and a little fibre ease you back into eating without a glucose spike, and the intense flavour means a modest portion satisfies. Olives and walnuts are both staples of the eating patterns linked to long life, and they carry fat-soluble goodness that suits a fat-adapted fasting body. Keep the portion small — it's calorie-dense. See breaking a fast without a crash.
Ingredients
- 2 cups pitted green olives, roughly chopped
- 1 cup walnuts, finely chopped or ground
- 3 tbsp pomegranate paste (rob-e anar)
- 2 cloves garlic, minced
- 2 tbsp chopped fresh mint (or 1 tbsp dried)
- 2 tbsp olive oil
- 1 tbsp golpar (Persian hogweed), optional
- Pomegranate seeds, to garnish
Method
- Grind the walnuts. Chop or pulse the walnuts to a coarse meal.
- Make the paste. Mix walnuts, pomegranate paste, garlic, mint, olive oil, and golpar into a thick, dark paste.
- Fold in olives. Stir in the chopped olives until fully coated.
- Rest. Cover and refrigerate at least a few hours, ideally overnight, so the flavours marry.
- Garnish with pomegranate seeds before serving.
- Serve a small portion as a rich, fat-forward way to open your eating window.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~200 kcal |
| Protein | ~4 g |
| Fat | ~18 g |
| Net carbs | ~6 g |
| Fiber | ~3 g |
Values are approximate; pomegranate paste adds most of the carbs.
Fasting Protocol Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Small portion | A few spoonfuls gently break the fast |
| 18:6 | ✅ Yes | Fat-forward starter before protein |
| OMAD | ✅ As a side | Adds flavour and fat to a single meal |
| 5:2 (fast days) | ⚠️ Tiny only | Calorie-dense — a spoonful at most |
| 20:4 / Warrior | ✅ Yes | Classic mezze to begin the meal |
In small portions, Zeytoon Parvardeh is a healthy-fat, low-carb Persian relish that eases you back into eating — a delicious, distinctly Iranian way to break a fast.
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Nutrition information is approximate. Consult a health professional for personalised nutrition advice.
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