Traditional Persian Nowruz Haft-Sin table setting

Nowruz Essentials: Persian New Year Foods & Haft-Sin Table Guide

Nowruz — the Persian New Year — falls on the spring equinox (usually March 20 or 21) and is the biggest celebration of the year for Persian, Afghan, and many Central Asian families. At the heart of Nowruz is food: a symbolic table setting called the Haft-Sin, festive dishes shared with family, and sweets offered to every guest who visits during the holiday. This guide walks through the essential foods of Nowruz and where to find authentic versions of each — from Goaldees (also searched as Goldis).

What Is the Haft-Sin Table?

Haft-Sin means “seven S’s” — a table set with seven symbolic items that each begin with the letter S in Farsi, representing rebirth, health, prosperity, and love for the year ahead. Two of the most important Haft-Sin items are foods you can stock up on well before the holiday:

  • Senjed (oleaster) — symbolizes love. Shop dried senjed.
  • Samanoo — a sweet wheat-germ paste symbolizing affluence and fertility.

The other five items — sabzeh (sprouted greens), sib (apples), sier (garlic), serkeh (vinegar), and sekkeh (coins) — round out the table, but senjed and samanoo are the two you’ll most often need to source from a Persian grocer.

Traditional Nowruz Dishes

Beyond the Haft-Sin table, Nowruz is built around a handful of iconic dishes served to family and guests throughout the two-week holiday.

Get the full reshteh polo recipe and full sabzi polo recipe.

Sabzi Polo (Herbed Rice)

Bright green herbed rice is practically synonymous with Nowruz. The herbs symbolize new growth in spring. A pre-mixed polo herb blend makes it easy to get the right combination without sourcing a dozen fresh herbs yourself, and a pinch of Persian saffron gives the rice its signature golden color and aroma.

Reshteh Polo (Noodle Rice)

Reshteh polo — rice cooked with noodles — is traditionally eaten on Nowruz and believed to bring good fortune for the year ahead, since the noodles symbolize finding your way through life’s twists and turns. Find the noodles made specifically for this dish: reshteh polo noodles.

Kuku Sabzi (Herb Frittata)

This vibrant green herb frittata, packed with parsley, dill, cilantro, and other fresh herbs, is a Nowruz table staple — its green color again echoing spring’s renewal. A ready-made kuku herb blend takes the guesswork out of the herb mix.

Sweets & Treats for Nowruz Guests

Nowruz is a season of visiting — friends and family drop by throughout the two weeks, and it’s tradition to offer tea and sweets to every guest who comes through the door.

  • Gaz — Isfahan’s famous pistachio nougat, a Nowruz classic. Try saffron pistachio gaz.
  • Noghl — sugar-coated almonds or walnuts, festive and elegant. Shop rose & walnut noghl.
  • Nabaat (rock candy) — the traditional way to sweeten Persian tea for guests. Try saffron rock candy.
  • Rose water — a splash in tea or dessert adds an unmistakable Nowruz aroma. Shop golab (rose water).

Nowruz Gifting Ideas

Nowruz is also a season for gift-giving — visiting elders and hosts with a thoughtful, edible gift is customary. A few options that make beautiful Nowruz gifts:

Nowruz as Recognised World Heritage

Nowruz is not only a Persian holiday. It is inscribed on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity — first in 2009, extended in 2016, and most recently in 2024, when the inscription grew to 13 participating countries: Afghanistan, Azerbaijan, India, Iran, Iraq, Kazakhstan, Kyrgyzstan, Mongolia, Pakistan, Tajikistan, Türkiye, Turkmenistan and Uzbekistan.

UNESCO describes it as “a traditional folk spring festival based on the worship of nature, the sun and the universe,” associated with “a love of nature and all living things, a respect for human beings, and the spread of good.” That multinational scope explains something shoppers often find confusing: Nowruz tables differ from country to country. The Iranian Haft-Sin is one regional expression of a festival observed across a vast area, which is why an Afghan, Azerbaijani or Central Asian Nowruz spread may look quite different while being no less authentic.

Why the Haft-Sin Items Are What They Are

The Haft-Sin is organised by a linguistic rule rather than a culinary one: each item begins with the Persian letter س (sin, the “s” sound). That constraint is why the table mixes foods with non-foods — sabzeh (sprouts), samanu (wheat-germ paste), senjed (oleaster), sir (garlic), sib (apple), somaq (sumac) and serkeh (vinegar) — and why substitutions are constrained: an item has to fit the letter, not just the theme.

Several of the items are also seasonal markers of renewal rather than arbitrary symbols. Sabzeh is sprouted specifically for the occasion, in the weeks beforehand, so that it is green at the equinox. Samanu is made by slow-cooking sprouted wheat — the same germination, taken further. The table is, in effect, a demonstration that the growing season has restarted.

Frequently Asked Questions

When is Nowruz celebrated?

Nowruz falls on the spring equinox, typically March 20 or 21, and is celebrated for about two weeks, with the most festive gatherings happening in the first few days.

What are the most important foods for Nowruz?

The Haft-Sin items (especially senjed and samanoo), sabzi polo, reshteh polo, kuku sabzi, and an assortment of sweets like gaz, noghl, and nabaat for guests are the most essential Nowruz foods.

What is the best gift for someone celebrating Nowruz?

A beautifully packaged item like a saffron gift box or premium tashrifat-grade lavashak makes a thoughtful, authentic Nowruz gift for hosts, elders, or friends.

Is Nowruz only an Iranian holiday?

No. Nowruz is inscribed on UNESCO’s Representative List of the Intangible Cultural Heritage of Humanity with 13 participating countries, including Afghanistan, Azerbaijan, Iraq, Kazakhstan, Kyrgyzstan, Pakistan, Tajikistan, Türkiye, Turkmenistan, Uzbekistan, India and Mongolia. The Iranian Haft-Sin is one regional expression of a festival observed across a much wider region.

Why do all the Haft-Sin items start with the same letter?

Because that is the organising rule: haft means seven and sin is the Persian letter “s,” so the table holds seven items beginning with that letter — sabzeh, samanu, senjed, sir, sib, somaq and serkeh. It is a linguistic structure rather than a culinary one, which is why the table mixes foods with non-foods and why substitutions have to fit the letter.

Where can I buy authentic ingredients for Nowruz dishes?

Goaldees (also searched as Goldis) carries authentic Persian saffron, herb blends, reshteh noodles, and traditional sweets, shipped fresh and fast, nationwide across the US.

Celebrate Nowruz the Authentic Way

Whether you’re setting a full Haft-Sin table or simply want to share a plate of saffron rice and sweets with family, Goaldees has the authentic Persian ingredients to make it feel like home. Shop the Spices, Sweets, and Lavashaks categories to build your Nowruz table, with fast, nationwide US shipping.

Want to round out the table with something sweet? See our Persian sweets guide.

Sources

Bringing something for a host? See our Persian gift guide.

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