Kuku sabzi is one of the most popular foods in Persian cuisine. And yet few people outside of the Middle Eastern world have heard of it. You would think that with the latest protein craze and things like the Paleo diet, people would be all over kuku sabzi. But sadly, they are not. That’s why I’ve made it my mission in this post to talk about how awesome this dish is—and how easy it is to make.
What Exactly is ‘Kuku’?
Kuku (pronounced ‘koo-koo’) basically refers to any sort of frittata in Persian cuisine. They’re are countless different recipes, ranging from kuku sabzimineh (potato frittata) to kuku kadoo (zucchini frittata). The vegetables are sauteed in a little oil, then an egg mixture is poured over and cooked until firm. Pretty standard recipe, right?
There are a bunch of different methods as to how to cook kuku. Some cut the frittata into slices and flip each individual slice over to make sure it’s cooked thoroughly. Others throw the pan in the oven for a few minutes to get the top cooked. I decided to make this kuku sabzi entirely in the oven. It’s not the traditional cooking method by any means, but I find it to be the most fool-proof way to make it.
Why Make ‘Kuku’?
Kuku isn’t just a healthy and delicious dish to make. It’s also relatively easy, and can be made ahead of time for parties or events. If you’re the kind of person that likes to eat healthy, but doesn’t have a lot of time, you can easily work this dish into a weekly meal-prep. Additional reasons to make kuku include:
- Herbs–From the spinach to the parsley, cilantro, and dill, kuku sabzi is a veggie and antioxidant powerhouse. Sure, the herbs are cooked. But evidence suggests that even when cooked certain fruits and vegetables still have a ton of nutrients, potentially even more than when eaten raw. If you’re looking to meet your veggie quota for the day, then this dish is perfect for you.
- Protein–If you’ve been following up with me, you know that I love my protein. Although you’re free to disagree, I’m definitely in the camp that consumes animal proteins regularly and think they’re essential to a healthy lifestyle. This recipe calls for four eggs and four egg whites, meaning you’ll definitely get enough protein whether you eat it for lunch, dinner, or even breakfast.
- Different–Have you gotten bored eating the same scrambled eggs or veggie egg white omelets day after day? Kuku sabzi is perfectly healthy, but also a great way to perk things up. Many of you eat eggs several times a week if you’re trying to make lean gains or cut fat. This dish can totally fit in with your goals.
- Simple–What’s easier than chopping some herbs and adding some eggs? You can easily make kuku in about an hour. And while that sounds like a lot of time, remember this dish will last you all week. I recommend making several large kukus to eat throughout the week. After they’re cooked, they can also freeze pretty well, so forget about buying any TV dinners in the near future.
One last note: This recipe makes a pretty decent sized casserole dish. Feel free to cut it in half or double it based on your needs.