Kookoo sabzi is a traditional Persian appetizer or light lunch.  Kookoo is the term used in the Persian language to describe an egg-based, quiche-type dish.  Sabzi is Farsi for fresh herbs.  My recipe today takes the essence of the traditional kookoo sabzi and converts it into a nutritious, light herb muffin!

This fabulous appetizer traditionally comes around during Persian New Year.  It’s called KooKoo Sabzi.  Persian New Year is filled with old customs and much symbolism from the special table setting all the way down to the dishes served for the spring feast and festivities.  Fresh spring herbs are abundant on tables and in many new year dishes – herbed rice, Aash Reshteh | Persian Noodle Soup, and this nutritious kookoo.  

Iranians love their fresh herbs, a.k.a. sabzi.  It is eaten raw (like in this Sabzi Khordan | Persian Herb Appetizer) and in handfuls plain with dinner – no dressings, no spices, just the herbs – cow style! 

My mother-in-law makes a delicious version – pictured here with red tart barberries (called Zereshk in Farsi) and walnuts in the mixture and baked in the oven and cut into squares. This form is a more traditional version.

Kookoo sabzi is loaded with fresh herbs.  You won’t believe the fresh scents that rise up when chopping cilantro, parsley, and dill.

The major health modification I have made to the traditional methods of preparing kookoo sabzi is to cut down on the oil.  The standard way of making kookoo is to deep fry it and the result is quite greasy.  The benefits of all the fresh herbs and veggies are lost in unnecessary added oil and fat.  Using a muffin tin makes baking a snap and keeps this appetizer a fun finger food.

Look at all the beautiful greens that go in this dish – cilantro, parsley, dill, chives, and leeks. One extra green I throw in my kookoo is spinach leaves.

Why make it?

• piles of fresh herbs and veggies equal loads of vitamins, minerals, and healthy fibers
• eggs have healthy protein
• great nutty, herby flavor
• the name! “what’s this?  oh, that?  it’s ‘kookoo'” 🙂

If you plan to give this recipe a whirl, I suggest you print up the ingredients list and hit your local farmer’s market.  Out here in the Bay Area of NorCal, we have some great shops that are essentially fresh produce stands. 

I’ve been happy that our community dance group now meets near Sigona’s market a couple of times a week.  Today I picked up everything I need to make fresh kookoo sabzi from Sigona’s on my way home.  Ironically, my home garden has two herbs, not present on this ingredient list – basil and mint.  Maybe next year I’ll add a kookoo sabzi section to our garden.

It is tempting to throw all the fresh herbs in a Cuisinart or blender.  The results are much better if you give them an old-fashioned chopping. 

Remove the big stems but don’t worry about removing every small stem – they have good vitamins and fiber too.  A quick, coarse chop in both directions is all the cilantro and parsley need. 

I use cooking shears for the dill since it is so thin and delicate.  For the green onion and the leeks, I thinly slice the white and light green end (save the dark green side of the green onions for other recipes).

Although I remove the deep fry element, I do saute the herbs to wilt (after a good chop) in a little olive oil (about 2 Tablespoons is all the oil you need).

As with most Iranian dishes, there are many variations for making a good kookoo sabzi and it is different from family to family.  There are some optional ingredients in a traditional kookoo.  This leaves room to customize and choose to your liking.

Options and Variations:

• zereshk – dried barberries, sour and tangy in taste.  They are difficult to come by unless someone brings them to you from Iran.  I prefer my kookoo without barberries.
• walnuts – yes!  I love nuts, bring them on.  the more the merrier.  Adding nuts is always optional
• fenugreek – this is not my spice of choice.  The taste is slightly sweet and clover-ish.  In our families we do not use fenugreek in our cooking
• vegetable or canola oil –  olive oil does the trick and is a healthier oil option for cooking
• turmeric – I say yes to this spice.  If I’m out of turmeric I substitute saffron and the flavor is fabulous
• garlic – yes, onions and garlic make everything better!
• lettuce/spinach – some folks like adding lettuce and/or spinach to their herb kookoo although it is not customary.  I choose to add some spinach (only a half a cup or so) for good vegetable protein and nice greener color
• cheese – cheese is pretty much never used in a traditional kookoo.  For our Western taste buds, we do add some feta cheese that to me keeps to the Mediterranean theme.

Insider tip – toast the walnuts.  Toasting nuts make them taste even nuttier.  I toast nuts daily and love any kind of nut with a little added crisp to it.  Toasting the walnuts for this recipe accentuates the flavors and the savory goodness of the overall taste experience.

Make it a meal and serve kookoo sabzi quiche muffins with the following dishes:

Pin for later! 

If you choose to add nuts, take the muffin tin out of the oven after about 8 to 10 minutes, just before the little pies set.  Add a whole walnut to the tops of each muffin.  The walnuts will cook in and stick to the tops of the herb muffins.  Put the tray back in the oven to finish the cooking time.

Serving suggestions – Kookoo sabzi is delicious plain and at room temperature.  My preferred way to eat it is sandwiched between a good whole wheat naan and covered in yogurt.  I also add extra nuts, mmm mmm – now that’s a yummy, nutritious lunch.

If you love this recipe, be sure to also try Gluten-free Crustless Quiche!

Yield: 4

Kookoo Sabzi | Quiche Muffins

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Kookoo sabzi is a traditional Persian appetizer or light lunch.  Kookoo is the term used in the Persian language to describe an egg-based, quiche-type dish.  Sabzi is Farsi for fresh herbs.  My recipe today takes the essence of the traditional kookoo sabzi and converts it into a nutritious, light herb muffin!

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Ingredients

• 1 cup fresh parsley, loosely packed (I use Italian parsley)
• 1 cup fresh cilantro, loosely packed
• 1 cup fresh dill, loosely packed
• 1/2 cup chopped chives/green onions
• 1/2 cup chopped leeks
• 2 tablespoons olive oil
• 1/2 cup toasted, chopped walnut halves
• 6 large eggs
• 2 tablespoons nonfat plain yogurt
• 1 teaspoon of sea salt
• ground pepper to taste
• 1/2 teaspoon garlic powder
• 1 teaspoon turmeric
• 1 tablespoon whole wheat flour
• 1 teaspoon baking powder
• 1/4 cup crumbled feta cheese (optional)
• spray cooking oil

Instructions

1. Preheat oven to 375 degrees F
2. Coat muffin tin with spray oil liberally to avoid sticking
3. Coarsely chop all the fresh herbs
4. Use cooking sheers to cut up fresh dill
5. Slice green onions/chives and leeks into thin slices
6. Heat olive oil in a skillet pan
7. Saute the fresh, chopped herbs in heated olive oil for about 2 to 3 minutes, just until wilted, then allow to cool
8. Toast walnuts, keeping a close eye on them - they quickly go from browned to burned
9. Coarsely chop the walnuts keep 10 to 12 halves to use as a garnish on top at the end of baking
10. Use a hand blender to beat eggs for about 30 seconds along with the salt, pepper, and garlic powder in a bowl
11. Add yogurt to the egg mixture and whisk to combine
12. Whisk in flour, baking powder, and turmeric
13. Stir in sauteed herbs
14. Add toasted walnuts and feta cheese (optional); stir to combine
15. Pour into greased or lined muffin tin - about 1/3 cup per muffin
16. Bake until firmly set, about 15 minutes
17. Remove the muffin tin from the oven and add a walnut half to the top of each muffin. Persian barberries (zereshk) can also be sprinkled on top at this time
18. Switch oven setting to broil and cook an additional 5 minutes or so to get the tops slightly browned
19. Carefully remove from tins
20. Serve with plain yogurt garnished with more fresh herbs and whole walnuts

Notes

Persian barberries (zereshk) are often used in traditional kookoo sabzi recipes. Zereshk resembles currants but have a tart and sour taste. They give interest, zing, and extra flavor to these herby muffins.

If you choose to add walnut halves and/or barberries to the tops, do so for the last 5 minutes of broiling as they will burn.

Worth noting is that if you have access to a middle eastern market you may be able to find dried or frozen herbs ('sabzi') pre-packed for kookoo. It would be labeled Herbs for Kookoo or something similar. Use approximately 3 1/2 to 4 cups of the prepackaged herb for kookoo in the place of all the fresh herbs for this recipe.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 259Total Fat: 20gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 287mgSodium: 863mgCarbohydrates: 7gFiber: 2gSugar: 2gProtein: 13g