Kuku Sabzi

Kuku Sabzi

In Persian: کوکو سبزی, literally “kuku of herbs.” Kuku is the umbrella name for a whole family of baked or fried egg dishes in Persian cuisine, and sabzi are fresh herbs. In Hebrew it is written “קוקו סבזי” and is also called “חביתת עשבים פרסית” (Persian herb omelet).

Kuku looks like an Italian frittata, but the ratio of ingredients is completely reversed: in a frittata the eggs are the main thing and the vegetables an addition, while in kuku sabzi the herbs are the main mass and the eggs are only what holds them together. The result is a deep green, almost black inside, and chopped walnuts and tart barberries are often added.

Prep time: 25 minutes · Baking time: 35 minutes · Total: about an hour · Yield: 6 servings · Difficulty: easy

The dish that opens the Persian year

Kuku sabzi is one of the fixtures of the Nowruz table, the Persian New Year, which falls on March 21. Its green color symbolizes renewal and the coming of spring, and it is served alongside sabzi polo mahi — herb rice with fish. Here too the symbolism is no accident: the dishes of the Persian holiday are built around growth, green and the opening of a new cycle.

Practically, this is a dish meant to be eaten cold as well. In Iran it is made ahead, cut into wedges and eaten at room temperature at the picnic of Sizdah Bedar — the thirteenth day of the new year, when all of Iran heads out into nature. This makes it one of the few dishes you can make in the evening and take to work the next day without reheating.

Ingredients (for 6 servings)

• 6 large eggs
• 250 grams parsley, 150 grams cilantro, 100 grams dill, 100 grams green onion — chopped very finely
• 60 grams chopped walnuts
• 2 tablespoons zereshk (barberries), or chopped dried cranberries for a sweeter taste — optional
• 1 teaspoon baking powder (this is the secret to an airy texture)
• 1/2 teaspoon turmeric, salt and black pepper
• 3 tablespoons olive oil or oil

Choosing ingredients and substitutes

Zereshk, or barberry, is a tart dried fruit sold in spice shops that specialize in Persian cuisine. You can skip it or replace the two tablespoons with two tablespoons of chopped dried cranberries, preferably with no added sugar; they are sweeter and are not the same fruit. Weigh the herbs after cleaning.

Method

1. Dry the herbs well. Rinse, drain and dry completely in a towel. Wet herbs will release water during baking and form a layer of liquid at the bottom.
2. Chop finely. The finer the chopping, the better the kuku holds its shape and does not crumble when cut.
3. Whisk. Whisk the eggs with the salt, pepper, turmeric and baking powder, add the herbs, walnuts and barberries and mix. The mixture should look like herbs with a little egg, not the other way around.
4. Bake in a greased pan. Pour into a greased 24 cm round pan and bake at 180°C (350°F) for 30-35 minutes until the center is set.
5. Skillet version: alternatively, heat 3 tablespoons of oil in a pan, pour in, cover and fry for 12 minutes over low heat, flip with the help of a plate and fry for another 8 minutes. This version is oilier and adds about 40 calories per serving.
6. Cool before cutting. Hot kuku crumbles; lukewarm kuku cuts into clean wedges.

Nutrition facts and calorie estimate

The recommended serving is a wedge of about 120 grams, one sixth of the pan.

This is one of the most nutrient-dense dishes in the category, and for the right reasons. The amount of herbs in it is unusual: about 100 grams of fresh herbs per serving, providing vitamin K in an amount that exceeds the daily value, folate, plant iron and a significant amount of polyphenols. The eggs add complete protein and choline, and the walnuts contribute plant omega-3.

A note for anyone taking warfarin-type anticoagulants: this much vitamin K can affect the drug’s effectiveness, so it is worth keeping a steady intake of leafy greens rather than swinging between days with none at all and days with a dish like this.

Variations and tips

• Lower-fat version: baking in a pan instead of frying in a skillet saves about 40 calories per serving without hurting the texture.
• Vegan version: replace the eggs with a mixture of chickpea flour and water (a cup of flour to a cup and a half of water) — the result is closer to a chickpea omelet, but it works.
• Barberries: add acidity that balances the depth of the herbs. If you have none, half a teaspoon of lemon juice in the mixture plays a similar role.
• Storage: keeps in the refrigerator up to 4 days and is eaten cold. No need to reheat, which makes it an excellent portable lunch.

Summary

Kuku sabzi is an egg dish in which the eggs are not the main thing: 100 grams of fresh herbs per serving, about 240 calories, and an amount of vitamin K that is hard to find in any other single dish. It is eaten cold, keeps for days and works as a portable meal. A Persian dish close in spirit, also based on eggs, is mirza ghasemi. More recipes in Persian cuisine.