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Kuku Sabzi – No Dairy Frittata with Fresh Herbs

Shows cooked Kuku Sabzi dish

Full disclosure: I get commissions for purchases made through links in this post.

Topped with dried barberries and walnuts, it’s as gorgeous as it is delicious. This Kuku Sabzi – no dairy frittata – is best for meal prep, quick dinners, and brunches. Dairy Free, Gluten Free, Vegetarian, Whole 30.

“Kuku Sabzi”, pronounced koo-koo sab-zee, is a Persian staple. So packed with flavor, you won’t miss the cream or cheese from its Italian, French, or American counterparts. Kuku Sabzi is a traditional Iranian dish served most commonly at Nowruz, Persian New Year, for its vibrant green color symbolizing a fresh start.

The first time I tried this delicious fresh herb frittata was a visit to my in-laws. My mother-in-law is an amazing chef and is constantly in the kitchen even after a long day of work. The moment we arrive at their home, we smell the warm welcome of perfectly browned onions and garlic, aromatic herbs, and spices such as cinnamon, cumin, and turmeric—all staples of her unwaveringly delicious cooking. I distinctly remember walking in through the garage door carrying our bags for the weekend when before even getting to the two-kiss hello, I had a mouthful of savory, nutty, tart, amazing—what I learned later to be—kuku sabzi. What I love about it is its intrinsic healthiness without losing any notes for flavor and mouthfeel. It’s the healthiest frittata recipe, and in my opinion, the most delicious!

I attribute a large part of why I love my husband so much to his love of food…and his mom’s cooking, really sealed the deal. It took me several years of eating this delightful dish before I attempted to make it on my own. When I finally did, I realized how easy and versatile it is. I make some version of kuku sabzi every week now and I incorporate it into my weekly meal prep because who doesn’t love a healthy frittata for breakfast, lunch, dinner or a snack? It’s truly a dish that everyone can enjoy. Now, on to the good stuff…

TIPS FOR MAKING Kuku Sabzi – No Dairy Frittata

Prep Toppings. Prepare the dried barberries so they don’t burn. To do this, simply place the barberries in a bowl or coffee cup, cover with hot water and place a plate or saucer over the cup. Set aside. Optional: Do the same with a couple of the walnuts to top the dish after cooking – This makes the walnuts more beautiful (they are toppings after all) and removes some of their bitterness.

Herbs. Use fresh wherever possible, but if you don’t have them use one-third the amount of fresh herbs. For example, instead of one cup of fresh Italian parsley, use 1/3 cup dried parsley. Stir ingredients until combined.

Mix in Spinach. Add spinach to make the dish even healthier, but spinach is not a traditional ingredient in kuku sabzi. Don’t have spinach or don’t want spinach? Don’t use it, just remember to reduce the cook time by 1 minute on the stove if you’re omitting it.

Mix Ghee with Butter. Add 2 Tbs butter and 1 Tbs ghee to cast iron skillet. Add ghee to the butter because it increases the smoke point and reduces the chance of burning.

Gently press down the Barberries. After adding the barbaries, gently press down on them with a spoon (this technique allows the barberries to adhere to the frittata without sinking to the bottom). 

Optional: Top it Off. Add the walnut topping for aesthetic purposes. I only do this if I’m serving a crowd as an indicator that it contains walnuts.

VARIATIONS

I’ve made this frittata so many different ways it’s crazy! Have some riced cauliflower? Leftover lettuce, tomatoes, ground meat from taco Tuesday? Throw it in! Just because this recipe is Persian, doesn’t mean you have to stick to the spices either. All you need to do is stick to the basic recipe: 

Eggs
+Salt, pepper, spices, baking powder, lemon juice
+Fresh herbs or dried herbs
+Vegetables or lettuce
Try something new and let me know about it in the comments.

HEALTH TALK ON KUKU SABZI

Please take my advice like you do from a friend, not your doctor. I am not a doctor, dietitian or nutritionist. I just have a passion for health and cooking. My goal is to bring you information that will help you live a health-filled life.

This Kuku Sabzi – No Dairy Frittata Recipe recipe is packed with antioxidants, vitamins, protein and fiber. It’s Dairy Free, Gluten Free, Vegetarian, and all ingredients are Whole 30 approved. For example, the large quantities of cilantro (coriander) and parsley found in this dish are excellent sources of viatmins K, C, A, Folate and Iron. Parsley is known for its carcinogenic balancing effect and can protect against heart disease, certain cancers, and rheumatoid arthritis. Moreover, Coriander leaves (Cilantro) and seeds may contribute to lower blood sugar, keep infections at bay, and promote heart, brain, skin, and gut health. Normally, we don’t eat enough parsley or cilantro to realize their benefits, but each serving packs 1/4 cup of these powerful herbs. Here’s more in-depth information on the health benefits of Parsley and Cilantro.

EQUIPMENT

FYI, I get commissions for purchases made through links in this post.

Large Mixing Bowl
Whisk – I use this mini whisk almost every day
Mixing Spoon
Juicer – Or just use your hands
Chef’s Knife – I love the Victorinox 8”
12″ Cast Iron Skillet – My Lodge works great and is economical

Print
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Shows cooked Kuku Sabzi dish

Kuku Sabzi, Fresh Herb Frittata Recipe – No Dairy

  • Author: Emily Baratzadeh
  • Prep Time: 30 Min
  • Cook Time: 20 Min
  • Total Time: 50 Min
  • Yield: 8 Servings 1x
  • Category: Brunch
  • Method: Stovetop
  • Cuisine: Persian
  • Diet: Vegetarian

Description

A traditional Persian frittata with fresh herbs, walnuts, and topped with dried barberries – best for meal prep, quick dinners, and brunches. It’s not only delicious, but it contains no dairy, is gluten free, vegetarian, and the ingredients can be modified (replace butter with ghee) to meet whole 30 diets. 


Ingredients

Scale

¼ Cup Dried Barberries (Zereshk). Middle Eastern markets carry them, but organic is hard to find

3 Tbsp Unsalted Butter – Divided (Can use Ghee to make Whole 30)

2 Tbsp Ghee – Divided

1 Large or 2 Small Onions – Chopped. I like to use red onion, but yellow, or white work well

6 Large Pasture-Raised Eggs

1 Pinch Sea Salt

1 tsp Pepper

2 tsp Baking powder

1 Tbsp Advieh Persian Spice Blend (Recipe Below)

1 tsp Turmeric powder

1 Lemon – Juiced

1 Cup (½ bunch) Fresh Cilantro/Coriander – finely chopped with stems

1 Cup (½ bunch) Fresh Italian Parsley – finely chopped with stems

1 Tbsp Dried Fenugreek Leaves. DO NOT SUBSITUTE WITH SEEDS. Middle Eastern markets carry them, but organic is hard to find

2 Cups Spinach – coarsely chopped


Instructions

 

  1. Prep Toppings. Place the dried barberries in a bowl or coffee cup, cover with hot water and place a plate or saucer over the cup. Set aside. 
  2. Sauté Aromatics. Heat ½ the butter and ½ the ghee in a skillet over medium-high heat, add onion, season with a little salt, and sauté until brown. Set aside and let cool.
  3. Whisk Eggs. In a large mixing bowl, whisk 6 whole eggs until smooth and even consistency.
  4. Add Dry Ingredients. One by one while whisking, add the salt, pepper, baking powder, advieh spice blend (see recipe below in notes), and turmeric. Optional: Squeeze Lemon. Adds a fluffiness that you might miss without the addition of cream.
  5. Add Herbs and Spinach. Whisk in the herbs and spinach. 
  6. Mix in Sautéed Onions and Walnuts. Add the room temperature onions and chopped walnuts. Stir until combined.
  7. Transfer to Skillet and Top with Barberries. Add 2 Tbs butter and 1 Tbs ghee to a hot cast iron skillet. Add the egg mixture to the pan using a spoon to spread it evenly. Strain the barberries and sprinkle over the top of your frittata. Cook on medium-low for 16 minutes. The frittata should be bubbling at the sides of the pan but you shouldn’t smell or see smoke. 
  8. Broil. Remove the pan from the stove and immediately place it in the top rack of the oven to broil on high for 2-3 minutes or until frittata is golden brown. Every oven is different and the difference between a nice golden brown and burnt is a matter of seconds, so keep a close eye at the 2 minute mark.
  9. Serve warm or room temp. Enjoy!

 


Notes

Advieh recipe (adapted from My Persian Kitchen):  ½ tsp ground cardamom, ½ teaspoon ground cinnamon, ½ teaspoon grated nutmeg, ½ tsp ground cumin, ½ tsp ground rose petals (if you can’t find organic rose petals, you can use ¼ tsp rose water which is available in most markets now). You can also make a larger batch and store in an airtight container for later use.

I hope you enjoy Kuku Sabzi as much as I do. If you make this dish, please let me know what you think in the comments. Thanks!

Keywords: Frittata, Brunch, Persian, Healthy, No Dairy

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Lastly, for further reading on the traditions of the Persian New Year, Nowruz, check out these great resources:

Vox, Persian New Year Nowruz Explained

Wikipedia, Nowruz