Recipes · Iranian · Main Courses
Kuku Sabzi (Herb Frittata)
One serving has 491 kcal and 24 g protein, and at least a fifth of a woman's daily need of vitamin K (671%), choline (106%), selenium (91%), vitamin C (85%), riboflavin (79%) and vitamin A (73%). Ready in 35 minutes.
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- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (268 g)
- Difficulty: Medium
- Diets: Vegetarian, Dairy-free, Low carb
- Contains: egg, gluten, nut
Ingredients
- 150 g Eggs, whole, raw
- 30 g Parsley, fresh
- 20 g Cilantro, fresh
- 15 g Dill, fresh
- 10 g Chives, fresh
- 10 g Walnuts
- 5 g Cranberries, dried
- 10 g Flour, all-purpose
- 0.5 g Turmeric
- 15 g Vegetable oil
- 1 g Salt
- 1 g Baking powder
Method
- Finely chop the parsley, cilantro, dill and chives; there should be almost as much herb as egg.
- Beat the eggs with the flour, turmeric, baking powder and salt until smooth.
- Stir the chopped herbs, walnuts and dried barberries (cranberries stand in well) into the egg mixture.
- Heat the oil in a small non-stick, oven-safe pan over medium-low heat, then pour in the mixture and spread it level.
- Cover and cook gently for 10-12 minutes until the bottom is set and golden and the top is mostly set.
- Slide the kuku onto a plate, then flip it back into the pan to cook the other side for 5-6 minutes, until fully set and cooked through with no runny egg left.
- Cut into wedges and serve warm or at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 491 kcal | 23% |
| Carbohydrates | 18.9 g | |
| Water | 183 mL | |
| Fiber | 3.4 g | 12% |
| Protein | 23.6 g | 49% |
| Tryptophan | 0.3 g | |
| Threonine | 0.98 g | |
| Isoleucine | 1.2 g | |
| Leucine | 1.9 g | |
| Lysine | 1.5 g | |
| Methionine | 0.63 g | |
| Cystine | 0.46 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.87 g | |
| Valine | 1.5 g | |
| Histidine | 0.56 g | |
| Fat | 36.5 g | |
| Monounsaturated | 10.1 g | |
| Polyunsaturated | 16.3 g | |
| Docosahexaenoic Acid (DHA) | 0.09 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 13.8 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0.16 g | |
| Cholesterol | 558 mg | |
| Calcium | 266 mg | 27% |
| Copper | 0.42 mg | 47% |
| Iron | 7.2 mg | 40% |
| Magnesium | 70.3 mg | 23% |
| Manganese | 0.92 mg | 51% |
| Phosphorus | 486 mg | 69% |
| Potassium | 685 mg | 15% |
| Selenium | 50.3 µg | 91% |
| Sodium | 716 mg | |
| Zinc | 3 mg | 37% |
| Thiamin (vitamin B1) | 0.23 mg | 21% |
| Riboflavin (vitamin B2) | 0.87 mg | 79% |
| Niacin (vitamin B3) | 1.8 mg | 13% |
| Pantothenic acid (vitamin B5) | 2.7 mg | 55% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 190 µg | 47% |
| Cobalamin (vitamin B12) | 1.3 µg | 56% |
| Choline | 452 mg | 106% |
| Vitamin A | 514 µg | 73% |
| Vitamin C | 64 mg | 85% |
| Vitamin D (D2 + D3) | 123 IU | 21% |
| Vitamin E | 3.8 mg | 25% |
| Vitamin K | 604 µg | 671% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.5 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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