Samanoo is a traditional Iranian dish made from sprouted wheat or barley flour and is typically consumed during the Persian New Year, also known as Nowruz. This dish is not only delicious, but it also has many health benefits that make it a popular choice among health-conscious individuals. In this article, we will discuss the recipe and health benefits of Samanoo.



  • 2 cups of sprouted wheat or barley flour
  • 1 cup of sugar
  • 1/2 cup of water
  • 1/2 cup of butter
  • 1/2 tsp of ground cardamom
  • 1/2 tsp of ground cinnamon
  • A pinch of saffron


  • Rinse the sprouted wheat or barley flour with water and let it drain.
  • Put the flour in a large pot and add 4 cups of water.
  • Cook the mixture over medium heat, stirring continuously until the mixture thickens.
  • Add sugar and stir continuously until it dissolves.
  • Add butter and continue stirring until it melts and is well combined.
  • Add ground cardamom, ground cinnamon, and saffron and stir.
  • Turn the heat down to low and let the mixture simmer for about 3 hours, stirring every 20 minutes.
  • Let the mixture cool to room temperature, then serve.

What are the health benefits of consuming Samanoo?

Samanoo A Healthy dish

High in Fiber: Samanoo is a rich source of dietary fiber, which is important for maintaining digestive health. Dietary fiber helps regulate bowel movements, prevents constipation, and reduces the risk of colon cancer.

Rich in Vitamins and Minerals: Samanoo contains a variety of essential vitamins and minerals, including vitamin B, vitamin E, iron, calcium, and magnesium. These nutrients are important for maintaining healthy bones, skin, and hair, and they also help boost the immune system.

Low in Fat: Samanoo is a low-fat dish, which makes it an excellent choice for those who are trying to lose weight or maintain a healthy weight. High-fat diets can lead to weight gain, heart disease, and other health problems.

Good for Blood Sugar Control: Samanoo contains complex carbohydrates that are slowly digested by the body, which helps regulate blood sugar levels. This makes it an ideal food for those with diabetes or those at risk of developing the condition.

Boosts Energy Levels: Samanoo is a great source of complex carbohydrates, which provide the body with sustained energy throughout the day. Eating Samanoo for breakfast can help keep you energized and focused throughout the morning. 

Supports a Healthy Immune System: Samanoo contains antioxidants that help protect the body against harmful free radicals. These free radicals can damage cells and increase the risk of chronic diseases such as cancer and heart disease.


Samanoo is a delicious and healthy dish that is enjoyed by many Iranians during the Persian New Year. It is rich in fiber, vitamins, and minerals, and it is low in fat, making it an excellent choice for those who are trying to maintain a healthy diet. Samanoo also has several health benefits. So, if you haven't tried Samanoo yet, give it a try and enjoy its delicious taste and health benefits.

April 04, 2023 — Tavazo's Blogger