Haft Mewa (Afghan Seven-Fruit Compote)
Local name: هفت میوه
In short: A chilled bowl of seven dried fruits and nuts soaked in a light rose water and cardamom syrup, served for Nowruz and special gatherings. It takes about 20 min in total and makes 8 servings.
- Prep
- 15 min
- Cook
- 5 min
- Resting
- 24 h
- Total
- 20 min
- Servings
- 8
- Difficulty
- Easy
- Calories
- 170 kcal
Haft mewa means seven fruits, a compote of dried fruits and nuts soaked in a light syrup, served by Afghan families during Nowruz, the new year, and at other celebrations. Raisins, apricots, prunes, figs, almonds, pistachios and walnuts swell in the liquid over a day, turning plump and soft. The syrup is scented with rose water and cardamom. It is eaten cold with a spoon, a sweet that is more refreshing than heavy.
Instructions
- Rinse the dried fruit and nuts briefly under cold water and drain well.
- Simmer the water and sugar in a pot for 5 minutes, stirring, until the sugar dissolves. Take it off the heat and cool completely.
- Stir the rose water and cardamom into the cooled syrup.
- Put the fruit and nuts in a large bowl or jar and pour over the syrup. Cover and refrigerate for 24 hours, stirring once or twice, until the fruit is plump and soft.
- Serve cold in small bowls, with a little of the syrup. It keeps for up to 5 days in the fridge.
Tips
- Give it the full 24 hours. The nuts need time to soften and the fruit needs time to swell. Soaking for 48 hours gives an even softer texture.
- The fruit mix is flexible. Dates, golden raisins, dried cherries and dried peaches are all common, and families have their own favorites.
Questions and answers
What does haft mewa mean?
It means seven fruits in Persian. The exact mix of dried fruit and nuts varies from family to family, but it is usually seven kinds.
Can I use less sugar?
Yes. The dried fruit is already sweet, so 50 g (1/4 cup) of sugar gives a lighter syrup.
How should I serve it?
Cold, in small bowls or glasses, with a spoon. Some people sip the syrup as a drink on a hot day.
How long does it take to make Haft Mewa (Afghan Seven-Fruit Compote)?
About 20 min in total: 15 min of preparation and 5 min of cooking.
How many calories are in Haft Mewa (Afghan Seven-Fruit Compote)?
About 170 kcal per serving, with 3 g of protein, 29 g of carbohydrates and 6 g of fat. These values are estimates.
Nutrition per serving
| Calories | 170 kcal |
|---|---|
| Protein | 3 g |
| Carbohydrates | 29 g |
| Fat | 6 g |
| Fiber | 3 g |
| Sugar | 22 g |
| Sodium | 10 mg |
Estimated values, calculated from the ingredients.
