Sides · Afghan

Haft Mewa (Afghan Dried Fruit and Nut Salad)

Sofia Romano

Recipe by Sofia Romano

Pasta & Mediterranean · October 27, 2026

Haft Mewa means seven fruits, and it is a traditional Afghan treat where dried fruits and nuts soak together until the liquid turns into a sweet, lightly floral syrup. It takes almost no effort, just a little patience, since the magic happens over two days in the fridge. Serve it cold in small bowls for a refreshing, naturally sweet side or snack.

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Haft Mewa (Afghan Dried Fruit and Nut Salad)

Why you'll love this

  • Almost no hands-on work, just soaking and waiting.
  • Naturally sweet with no added sugar.
  • Festive and traditional, perfect for celebrations like Nowruz.
  • Vegan, gluten free, and full of fruit and nuts.

EveryDayMeal recipe

Haft Mewa (Afghan Dried Fruit and Nut Salad)

Prep
20m
Total
2900m
Serves
6
Level
Easy

Ingredients

  • about 3/4 cup (4 oz) dried apricots
  • about 1/3 cup (2 oz) golden raisins
  • about 3/4 cup (4 oz) dark raisins
  • about 1/2 cup (2 oz) walnuts
  • about 1/3 cup (2 oz) almonds
  • about 1/3 cup (2 oz) shelled pistachios
  • about 1/3 cup (2 oz) dried cherries
  • a splash (about 1 teaspoon) rose water

Equipment

  • Large mixing bowl
  • Small heatproof bowl
  • Strainer or colander
  • Measuring cups and spoons

Instructions

  1. Rinse the dried apricots and both kinds of raisins, then place them in a large bowl. Pour in cold water until it sits about 2 inches above the fruit, which gives them room to plump up as they soak.
  2. Put the walnuts, almonds, and pistachios in a separate heatproof bowl and cover with boiling water. Let them sit until the skins loosen, then slip the skins off with your fingers. It is a bit fiddly, but peeling the nuts makes the finished dish smoother and prettier. Drain and discard that water.
  3. Combine the soaked fruit (along with its soaking liquid), the peeled nuts, and the dried cherries in one large bowl. Add the splash of rose water and stir gently so everything is mixed.
  4. Cover the bowl and refrigerate for two full days. During this time the liquid draws sweetness from the fruit and turns into a light syrup, giving the dish its signature taste and texture.
  5. To serve, spoon the fruit, nuts, and syrup into individual bowls or cups and enjoy cold.

Tips from the kitchen

  • Use the best dried fruit you can find, since there is no cooking to hide any off flavors.
  • Go easy on the rose water. A little goes a long way, and too much can taste soapy.
  • Peel the nuts while the skins are still warm and soft, as they come off much more easily that way.

Estimated nutrition per serving: 230 cal · 5g protein · 34g carbs · 10g fat

Make it your own

  • Swap in dried figs, dates, or dried mulberries for one of the fruits.
  • Use hazelnuts or cashews in place of some of the nuts.
  • Skip the rose water if you prefer a plainer, fruit-forward flavor.

Storing & make-ahead

Keep covered in the fridge for up to 5 days. The syrup only gets better as it sits, so leftovers are a treat. Serve straight from the fridge, no reheating needed.

Good to know

Do I really need to soak it for two days?
Yes, the long soak is what creates the sweet syrup and soft texture. A shorter soak works in a pinch, but the flavor and consistency will not be the same.
Where do I find rose water?
Look in the baking aisle, international section, or Middle Eastern and Indian markets. It is also easy to find online.
Can I leave the skins on the nuts?
You can, but the dish will look darker and taste slightly more bitter. Peeling gives the cleanest, most traditional result.
Is this served warm or cold?
Always cold, straight from the fridge. The chilled syrup is part of what makes it so refreshing.

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