Kuku Sabzi Recipe
By Nilou Mostoufi
Kuku Sabzi is a dish that is most often associated with Norooz, the celebration of the Persian New Year that happens on the first day of Spring. It is very similar to an Italian frittata, but leans heavier on the greens than on the eggs (in fact, “sabzi” means greens in Farsi). There are just enough eggs to hold all the greens together. It is an incredibly versatile preparation that can be served warm or cold, and works anytime of the day.
For this version, I used parsley, dill, wild fennel fronds, arugula, baby kale, baby chard, dandelion, spring onions, and green garlic. I also added a small amount of dried fenugreek leaves, which is also traditional and adds a very familiar flavor to the kuku for me, but it’s fine to leave it out. The general guidelines are 4 1/2 - 5 cups of finely chopped greens (usually about 6 bunches of herbs), about 1 - 1 1/2 cups finely chopped alliums (onion, garlic, leek), and about 5 - 6 eggs.
Most recipes will call for a non-stick pan, but I prefer to use a well-seasoned 8-inch cast iron pan. You may be tempted to chop all the herbs and greens in a food processor, but it will make the greens too wet. It is best to use a sharp knife and chop everything very finely. Kuku is usually eaten with yogurt and flat bread (pictured is sheep’s milk yogurt and a gluten-free sourdough focaccia).
KUKU SABZI
Serves: 12 as a light appetizer; 4 as a main course
Prep time: About 20 minutes
Cook time: About 20 minutes
Ingredients
6 large eggs, preferably pastured and organic
5 Tablespoons Extra Virgin Olive Oil
1 medium onion; or 6 spring onions (bulb chopped finely; greens sliced thinly)
5 cloves garlic; or 2 green garlic (bulb chopped finely; greens sliced thinly)
1 Tablespoon salt
1/2 teaspoon freshly ground black pepper
1 Tablespoon turmeric powder
1 Tablespoon dried fenugreek leaves (optional)
1 cup finely chopped parsley leaves
3/4 cup finely chopped dill
3/4 cup finely chopped fennel fronds
1/2 cup finely chopped arugula
1 c finely chopped baby kale
1/2 cup baby chard
1/2 cup dandelion (if using wild dandelion, look for small leaves; larger leaves will be very bitter)
4 Tablespoons dried barberries (optional; soaked in warm water for 30 minutes)
1/3 cup chopped walnuts (optional)
1 teaspoon non-aluminum baking powder
Directions
Preheat oven to 500 degrees F.
Set 8 inch cast iron pan over medium heat. Add 2 Tablespoons oil, saute onion for 5 minutes. Add garlic and saute for 1 minute. Add onion and garlic tops (if using spring onion and green garlic), 1 teaspoon salt, 1/4 teaspoon pepper and turmeric. Saute 1 minute more, then remove from heat and allow to cool. If at any point the pan seems dry, add up to another tablespoon of oil.
Break eggs into a large bowl, whisk until homogenous (no white streaks remaining), add all the remaining ingredients, including the remaining 2 teaspoons salt and 1/4 teaspoon pepper, add cooled onion and garlic mixture, and mix until combined. I like to taste the mix at this point and adjust the seasoning if needed (if your eggs are pastured and from healthy chickens it’s not a problem; but if you have any concerns about consuming raw eggs, you can skip this).
Wipe out the pan and set it over a medium flame, add 2 tablespoons of oil. Once hot, mix your egg mixture one last time to make sure everything is well incorporated, pour into the pan and smooth out the top with a spatula. Place a lid over the pan and cook for about 10 minutes, until the bottom and sides are set. Remove the lid and place in the oven for about 5 minutes. until the middle and top is just set and firm (you can feel with your finger to see if it is firm and set). You can check once or twice to make sure you don’t overcook it. Timing is entirely dependent on your stove and oven, so use your senses to check for doneness.
Remove the pan from the oven and let it cool a bit. Run a small offset spatula or butter knife around the edge to make sure it’s not stuck. Slide the spatula or knife just under the kuku to make sure it’s not stuck underneath. You can either slice the kuku in the pan and serve it; or you can place a plate over the pan and invert it if you prefer to serve it on a dish. You can cut the kuku into quarters for a main course, cut in into 8 pieces for a larger appetizer, or cut it into 12 small wedges to serve as a smaller appetizer. Enjoy with yogurt and flat bread for the full Persian effect!
Food as Medicine Notes:
Eggs - a great source of protein, choline, and collagen
Extra Virgin Olive Oil - high in oleic acid and polyphenols
Onion - high in antioxidants, quercetin, and sulfur compounds
Garlic - high in antioxidants, flavonoids, oligosaccharides, amino acids, allicin, and sulfur; cardioprotective; fights cancer; controls blood pressure; antimicrobial; benefits blood sugar
Black Pepper - antioxidant, anti-inflammatory, anti-bacterial; protects the liver; good for the gut; lowers blood pressure; increases bioavailability of other nutrients
Turmeric - fights inflammation and pain; good for skin; fights cancer; helps with diabetes; reduces oxidative stress; helps liver detox
Fenugreek - reduces blood sugar; improves cholesterol levels; helps digestion
Parsley - high in antioxidants; fights cancer; natural diuretic; improves digestion; improves kidney health; has antibacterial and antifungal properties; good source of vitamins A, C, K; good source of folate; helps balance hormones
Dill - lowers cholesterol; is antimicrobial; and is an antioxidant
Fennel - high in calcium; improves skin health; lowers blood pressure; aids digestion; increases satiety; fights cancer; high in flavonoids, vitamin C, and minerals
Arugula - fights cancer; high in carotenoids; improves the health of blood vessels; good source of vitamin K; improves digestion; improves skin health; good source of folate
Kale - anti-inflammatory; rich in antioxidants; aids detoxification; good for heart health; good source of folate; fights cancer; protects eye health
Chard - rich in antioxidants; protects heart health; high in trace minerals; fights cancer; prevents diabetes; great source of calcium and vitamin K; improves digestion; maintains healthy brain function
Dandelion - reduces cholesterol; reduces high blood pressure; rich in antioxidants; supports liver and kidney health; fights cancer; antimicrobial; antiviral; great source of calcium and vitamin K
Barberries - rich in vitamin C; high in berberine; fights infection; aids the GI tract; helps manage diabetes; improves heart health; combats metabolic syndrome; cleanses the liver and gallbladder
Walnuts - improve brain health and help memory; aid heart health; support the immune system and fight cancer; rich in essential minerals like potassium and manganese; high in omega-3s