Holidays 2021: Promoting Positive Physical & mental Health

Vegetable Kuku

This variation of a popular recipe from Persian cuisine, similar to a frittata, is high in protein and low in carbs – making it a perfect recipe for people with diabetes -- and everyone else too. Kuku can be made with vegetables as described here, or a version called Kuku Sabzi is made with lots of fresh herbs for the Persian New Year celebration. Nooshe jaan! (“may it nourish your soul”)

¼ cup olive oil or vegetable oil, plus 1 Tbsp for sauteeing

½ large onion, thinly sliced

2 cloves garlic, minced

4-5 cups of vegetables*

4 eggs

¾ tsp salt

½ tsp black pepper

½ tsp turmeric

¼ tsp cayenne pepper

½ tsp ground cumin

½ tsp baking powder

Yogurt for serving, optional

*Use whatever vegetables you have available, it tastes great with just cauliflower, or mix it up with broccoli, red bell pepper, and spinach like I did in this photo. 

Preheat the oven to 350 degrees F. In a non-stick skillet saute the onion and garlic in 1 Tbsp oil, over medium-high heat for a couple of minutes until soft. Add the remaining vegetables and saute until lightly browned and starting to soften. Meanwhile, whisk the eggs with salt, spices and baking powder until well-mixed.

Place ¼ cup oil in a 9-inch glass pie pan, or similar sized baking dish, and put this into the preheated oven for 5 minutes. Mix the veggies into the egg mixture, then pour the mixture into the pan with the hot oil (note – the hot oil is not mixed in, but essentially provides a surface area for ‘frying’ the edges of the kuku).

Bake for about 35-40 minutes, stopping in the middle to spoon oil from the sides over the top of the kuku to help it get golden brown and crispy around the edges. 

Remove from the oven, drain excess oil and serve hot or at room temperature with a dollop of yogurt.