Consuming herbs may help to prevent and manage heart disease, cancer and diabetes. It may also help to reduce blood clots and provide anti-inflammatory and anti-tumour properties. Research is ongoing but studies have shown that: Garlic, linseed, fenugreek and lemongrass may help lower cholesterol. (check with your health care provider)
Kuku Sabzi is a traditional Persian omelet, the herbs symbolizing rebirth, and the eggs symbolizing fertility.
I’ve always enjoyed the flavors of Persian food, which aren’t too far from the Mediterranean and Middle Eastern flavors.
Kuku Sabzi (Kuku: frittata, sabzi: herbs). As the name says it, Kuku Sabzi is full of herbs. All of the herbs used contain high amounts of vitamins and anti-oxidants. It is is very high in vitamin C and vitamin A. It contains high level of calcium, iron and selenium as well as minerals. It is low in sugar. 4 ounces (115 grams) of kuku Sabzi has 200 calories.
If its deep green colour is any indication, kuku sabzi has loads of greens! In fact, the ratio of greens to eggs is heavily skewed towards the greens. In this recipe, it’s heaps of parsley, cilantro, dill and scallions; there are just enough eggs to bind them together!
While kuku sabzi is traditionally prepared stovetop, I love the ease of baking. Helped by a little baking powder, you get an even lighter, fluffed-up omelet. You can add Persian barberries and toasted walnuts, which add a little texture and welcomed flavour.
Don’t use less than 2 tbsp of extra virgin olive oil to grease the pan. The oil should pool at the bottom and generously coat the sides. This crisps up the edges and boosts the omelet’s flavor.
What to serve with the Kuku Sabzi?
I suggest serving Kuku Sabzi with a side of yogurt.
1 bundle green onions about 9 to 12 green onions, washed, trimmed of root ends, thinly sliced
1 large bunch parsley cleaned, woody or large stems removed, chopped
1/2 a bunch of fresh dill cleaned, woody or large stems removed, chopped
1/2 a bunch of cilantro cleaned, woody or large stems removed, chopped
4 tablespoons butter
avocado oil (or any other oil you prefer)
10 large eggs
1 teaspoon ground turmeric
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Preheat the oven to 350°F.
Melt the butter in a 10-inch diameter, heavy-bottomed frying pan or skillet over medium heat. Add the green onions, parsley, dill, and cilantro and cook just for 1 minute, or until the herbs are fragrant and beginning to wilt a bit. Scrape the herbs onto a clean plate in a thin layer to cool somewhat.
Use a pastry brush to spread a thin layer of avocado oil (or other) across the bottom and around the sides of the frying pan. If your frying pan is not oven-safe, prepare an 8-inch by 8-inch square baking dish or 8- or 9-inch round cake pan by brushing generously with the oil. Set aside.
Crack the eggs into a mixing bowl, add the turmeric (passing through a sieve first if it is clumpy), kosher salt, and black pepper. Whisk until the eggs are quite loose and even in colour. Whisk in the cooled herb mixture and immediately transfer back into the frying pan or a prepared baking dish. Bake for 18 to 25 minutes, or until the eggs are completely set in the middle. Pull the pan from the oven and run a flexible, heat-proof knife or spatula around the edges of the pan. Lay a plate or cutting board over the pan and carefully invert to allow the Persian Herb Frittata or Kookoo Sabzi to release from the pan. Lay another plate or serving dish on top of that and invert again so the side that was facing up in the pan is facing up on your serving dish. Cut into wedges and serve hot, warm, or room temperature with dollops of plain Greek or regular yogurt.