Haft Mewa (Seven Fruits) – A Traditional Afghan-Iranian Seven-Fruit Compote

Published March 16, 2022

Total Preparation Time

1.5 hours (active prep) + soaking (1 hour for almonds/pistachios, overnight for walnuts if used) + 2 days’ refrigeration for flavor development

Ingredients (Yields ~4 servings)

• Nuts:

• ⅓ cup/50 grams whole raw almonds

• 6 tablespoons/50 grams shelled raw pistachios

• ½ cup/50 grams walnut halves (optional; see Notes for peeling alternatives)

• Dried Fruits:

• 1 cup/150 grams golden raisins, rinsed and drained

• ⅓ cup/50 grams dried large apricots (about 8), rinsed and drained

• ⅓ cup/50 grams black raisins, rinsed and drained

• ⅓ cup/50 grams senjed (oleaster), about 25, rinsed and drained (see Notes)

• ¼ cup/50 grams whole dried sour apricots with seeds (about 10), rinsed and drained (see Notes)

Preparation Steps

Step 1: Nut Skin Preparation (Critical for Texture)

1. Boil Water: Bring 3 cups of water to a rolling boil in a heatproof kettle.

2. Separate Soaking Bowls: Use medium heatproof bowls for each nut (almonds, pistachios, walnuts if included). Pour 1.5 cups boiling water over almonds/pistachios, and 2 cups over walnuts (if using). Cover bowls to retain heat.

3. Soak: Let almonds/pistachios soak for 1 hour; walnuts (if used) for 8–12 hours (overnight) to soften skins.

4. Peel: Drain nuts and gently rub skins off with fingertips (walnuts may need patience; a soft brush helps). Rinse peeled nuts and set aside.

Step 2: Base Mixture & Flavor Infusion

1. Prepare Syrup Base: In a medium lidded pot, bring 5 cups water to a boil. Remove from heat.

2. Add Ingredients: Carefully add all peeled nuts and rinsed dried fruits to the warm water. Ensure fruits are fully submerged.

3. Cool & Chill: Cover the pot, let cool to room temperature (20–25°C), then refrigerate for 48 hours. This long chill melds flavors and thickens the liquid.

Step 3: Serving & Storage

1. Serve: Ladle chilled Haft Mewa into bowls, including the syrupy liquid. Senjed and whole sour apricots contain seeds; serve with care.

2. Storage: Keep refrigerated in an airtight container for up to 1 week.

Professional Notes

• Walnut Alternative: Omit walnuts (peeling is arduous) and add 1–2 tablespoons (15–20 grams) almonds/pistachios each.

• Substitutions: Senjed/sour apricots (seeds) can be replaced with dried figs, cherries, or prunes. Found at Afghan/Iranian markets or online.

Customer Reviews

• “Husband made this, and it was amazing. Indescribably delicious by itself or as a breakfast with yogurt. The whole is much mightier than its parts.”

• “If any recipe says to peel walnuts, run away. Otherwise delicious.”

Note: The "seven fruits" (haft mewa) tradition emphasizes nutty, sweet, and syrupy flavors, ideal for festive or comforting meals.