Persian Herb Frittata (Kuku Sabzi)
Kuku Sabzi is a traditional Persian dish from Iran, rich in fresh herbs, garlic, and eggs, making it a nutrient-packed option suitable for various meals. It is a popular choice during Nowruz (Persian New Year) celebrations but is enjoyed year-round as a healthy and flavorful option. Garlic not only enhances its flavor but also provides health benefits such as boosting immunity and reducing inflammation. Its high protein content and abundance of antioxidants make it an excellent choice for athletes and those seeking a balanced diet. For diabetics, it can be prepared with minimal oil and served without bread. Heart patients may opt for olive oil as a healthier alternative, while its easy digestibility makes it ideal for seniors and children, offering essential vitamins and minerals.
Benefits:
- Rich in antioxidants and vitamins from fresh herbs and garlic.
- High protein content supports muscle growth and recovery.
- Low carb, making it diabetic-friendly.
Drawbacks:
- Can be calorie-dense if cooked with too much oil.
- Some people may have allergies to barberries, walnuts, or garlic.
Ingredients For 4 Serves
Fresh herbs (parsley, cilantro, dill, chives) finely chopped | 2 cups |
Eggs large | 4 |
Garlic minced | 2 cloves |
Walnuts chopped (optional) | 2 tablespoons |
Dried barberries (zereshk) (optional) | 2 tablespoons |
Turmeric powder | 1/2 teaspoon |
Baking powder | 1/2 teaspoon |
Olive oil | 2 tablespoons |
Salt | to taste |
pepper | to taste |
cook time
Preparation time | 15 minutes |
Cooking time | 20 minutes |
Total time | 35 minutes |
Nutrition Facts (per serving)
Calories | 190 calories |
Fat | 12 grams |
Protein | 8 grams |
Carbohydrates | 9 grams |
Fiber | 2.5 grams |
Let's get started
Step 1
Prepare the ingredients:
Wash and finely chop the fresh herbs. Mince the garlic. If using walnuts and barberries, prepare them as well.
Mix the ingredients:
In a bowl, whisk the eggs, then add herbs, garlic, turmeric, baking powder, salt, pepper, walnuts, and barberries. Mix well.
Step 2
Cook the Kuku:
Heat olive oil in a non-stick pan, pour in the mixture, and cook on low heat until set (5–10 minutes). Flip carefully and cook the other side for another 5 minutes.
Serve:
Cut into slices and serve warm or cold with bread, yogurt, or pickles.
Professional Tips
Separately beating the eggs in Kuku Sabzi offers several advantages:
- Fluffier and Lighter Texture:
The eggs should be well beaten separately before being mixed with the other ingredients. - Uniform Mixture:
Beaten eggs blend more effectively with the herbs and other ingredients, creating a smoother and more visually appealing dish. - Enhanced Flavor:
Aerating the eggs can improve the texture and elevate the overall flavor of the Kuku. - prevent the Kuku from falling apart during frying: Beating the eggs helps prevent the Kuku from falling apart during frying.
This technique is particularly common in traditional and professional recipes to achieve a higher-quality final dish.
