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Kuku Sabzi: The Best Kept Secret of the Frittata World

 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 sabzi 1 retouched 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.

kuku sabzi 2 retouched

Print Recipe
Kuku Sabzi (Herbed Oven-Baked Frittata)
Prep Time 30 minutes
Cook Time 75 minutes
Servings
Ingredients
Prep Time 30 minutes
Cook Time 75 minutes
Servings
Ingredients
Instructions
  1. Chop all of the parsley, cilantro, dill, and spinach until finely minced. Saute in coconut oil for 10-15 minutes with 1 tsp of the turmeric until the water has cooked out and the herbs are wilted. Do NOT salt as this will make the herbs bitter
  2. While the herbs are cooking, beat your eggs with the remaining turmeric, saffron, salt and pepper.
  3. When the herbs are fully cooked, arrange then in an even layer on a greased 9" X 11" casserole pan (I used a coconut oil spray). Allow to cool for 15 minutes so the eggs aren't scalded on contact.
  4. Pour the egg mixture evenly over the herbs. Lightly mix with a fork to ensure the eggs are mixed in, but not too much to disrupt the even distribution of the herbs.
  5. Bake at 350 degrees (Fahrenheit) for 40 minutes or until eggs have set. Allow to cool for 10 minutes before cutting into rectangles. Serve with bread, salad, plain yogurt, walnuts, currants, or enjoy as is!
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