Kuku sabzi is one of the most popular types of kuku among Iranians, which is quick and easy to cook. Kuku sabzi is one of those healthy and nutritious foods that have normal calories, so most people with different diets can include it in their diet plan. The recipe of kuku sabzi may be different in different cities.
Necessary ingredients to prepare kuku sabzi
This food is prepared with healthy and nutritious ingredients. The required ingredients for cooking kuku sabzi are listed below.
- Chopped walnuts
- Salt, pepper, turmeric
- Liquid oil
How to prepare kuku sabzi?
The first stage
First, remove the unwanted parts of the vegetables and wash them well. After the vegetables are completely drained, chop them finely.
The second stage
At this stage, fry the vegetables slightly, but be careful not to fry them too much because the color and taste of the kuku will change. You can also use raw chopped vegetables to prepare kuku sabzi.
The third stage
Put the chopped vegetables in a well-sized container, then add the eggs and mix well until the eggs and vegetables become like yogurt in thickness. You can use either a hand mixer or a spoon.
The fourth stage
Now add turmeric, pepper and salt to the kuku sabzi ingredients and mix the ingredients well again. At this stage, if you wish, you can add one or two spoons of white flour to the ingredients to make your kuku sabzi crispier.
The fifth stage
If you want to have a wonderful kuku sabzi, add barberries and chopped walnuts to the ingredients at this stage. Adding walnuts and barberry is optional.
The sixth stage
Put a suitable non-stick pan over the middle heat and pour some oil into it. After the oil heats up, you can pour the kuku liquid all at once into the pan so that the thickness of the kuku is the same everywhere. You can also pour the kuku into special molds and fry it so that it cooks faster and the appearance of the kuku is more elegant.
The seventh stage
Put the lid of the pan on it and let food the cook and prepare gradually. When one side of the kuku is completely cooked and fried, turn it over to fry the other side of the kuku. If you use a mold for frying, it is easier to turn the kuku.
The eighth stage
Cut the fried kuku into the desired shape and serve in the desired dish. You can use various ingredients or barberry to decorate the kuku sabzi.
The vegetable of kuku sabzi
Cilantro, chives, parsley, dill and leek are the necessary vegetables for preparing kuku sabzi. This type of vegetable is the most common combination of kuku vegetables, but you can also add other vegetables such as basil, garlic and tarragon according to your taste. Most of the vegetables in kuku are leeks, followed by parsley, cilantro and dill.
Important tips for cooking simple and quick kuku sabzi
- Use fresh vegetables to make kuku sabzi so that it tastes good.
- To cook kuku, the oil in the pan must be hot enough so that the kuku does not stick to the pan.
- You can also add a tablespoon of mixed yogurt to its ingredients to make the kuku texture tasty and soft.
- It is better to fry the vegetables in advance because the middle of the kuku remains raw during cooking.
- Be careful not to use too much cilantro in kuku sabzi because it makes the kuku bitter.
- You can serve kuku sabzi for lunch, dinner or as an appetizer.
The benefits of kuku sabzi
1.Compared to fast foods, which cause obesity and cardiovascular diseases, this food has a high nutritional value and is prepared in a relatively short time. Considering that every person should consume 3 to 5 units of vegetables during the day, eating foods such as kuku sabzi which consists of all kinds of vegetables is suitable for those who have difficulty digesting their raw types to receive the nutrients in this food group.
2. Leek, parsley, chives and cilantro are leafy vegetables that have high fiber and their consumption is very useful especially for people suffering from constipation.
3 These vegetables, in addition to providing fiber, also provide the folic acid needed by the body. The folic acid present in these vegetables prevents megaloblastic anemia, which is the second most common nutritional anemia after iron deficiency anemia.
4. The protein that exists in eggs is more valuable than the protein found in meat, beans, etc. Egg contains albumin and actually has an amino acid composition that is very effective in the growth of children and strengthening their memory.
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5 The only plant sources that provide omega-3 fatty acids are canola oil and walnut kernels which are used in the preparation of this food. It should not be forgotten that these fatty acids play an effective role in preventing cardiovascular diseases and brain development in children.
6 Barberry has pigments from the “bioflavonoids” family, which are compounds with antioxidant properties and are effective in preventing cancer and cardiovascular diseases.
In order to preserve the nutrients in kuku sabzi, it is better to cook it at a low heat and in a small amount of oil that is special for frying, because the vitamins in the vegetables are damaged in high heat. In general, when we prepare food in a fried form, the cooking temperature can rise up to about 190 degrees Celsius, and when we cook at a milder temperature, the minimum temperature is up to about 90 degrees Celsius.