Persian · breakfast, lunch, dinner
Kuku Sabzi (Persian Herb Frittata)
Video by Leily Daily on YouTube · Open on YouTube
- Vegetarian
Contains: Gluten, Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Half a kilo of fresh herbs bound with just enough egg: each serve gives about 10 g of protein plus plenty of vitamin K and vitamin A from the greens, for around 235 kcal.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Whisk the eggs in a large bowl until frothy, then whisk in the yoghurt, which helps the kuku puff up. 3:25
- Add the dried fenugreek, turmeric, pepper and salt, then the flour and the crushed garlic, and whisk again. 4:10
- Stir in the barberries and chopped walnuts, then fold in the chopped herbs until everything is coated. If the mixture looks dry, add another egg. 6:04
- Heat enough oil to cover the base of a large frying pan until hot, then turn the heat down. Spread the mixture in evenly, cover and cook on low heat until the edges are crisp and the middle has set. 8:20
- Flip it with the help of a plate, cut it into wedges or squares in the pan and fry the second side until golden. Serve warm or cold. 10:48
Tip. Serves 6 (our estimate). Go easy on dill, as too much turns kuku bitter. Without the flour it is gluten-free but more fragile to flip. The cook also bakes the mix in silicone moulds at 180°C. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 15%
- Protein 17%
- Fat 68%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High405%
486 µg a serve, mostly from parsley (65%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High75%
1.2 g a serve, mostly from oil (69%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High46%
41 mg a serve, mostly from parsley (61%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Selenium High32%
18 µg a serve, mostly from eggs (87%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High30%
266 µg a serve, mostly from coriander (34%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High25%
101 µg a serve, mostly from parsley (29%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B12 High24%
0.6 µg a serve, mostly from eggs (95%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E High22%
3.3 mg a serve, mostly from oil (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron Source19%
3.4 mg a serve, mostly from parsley (34%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source12%
1.3 mg a serve, mostly from eggs (42%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 Source12%
0.2 mg a serve, mostly from eggs (29%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source10%
490 mg a serve, mostly from coriander (28%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium Source10%
125 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium Source10%
40 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Vitamin D5%
1.1 µg a serve, mostly from eggs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Leily Daily; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.