Persian food, Persian Recipes, Aashpazi
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 Vegetable Frittata Recipe
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VEGETABLE FRITTATA

(KooKoo Sabzi)

1/2 Bunch (40 g):    Cilantro    Dill    Parsley    Leek Chives 2 - 3 Bell Peppers Lettuce (4 leaves) 2 Eggs 1/3 Cup Walnuts 10 oz (283g) Dried Barberries (Zereshk) 2 - 3 Tbsp Vegetable Oil Stew Seasoning, ADvieh Khoresht Stew Seasoning, ADvieh Khoresht Salt, Black Pepper, Ground Chili Peper PREPARATIONS: 1- Mince the herbs (cilantro, dill, parsley, leek chives). 2- Mince the lettuce. 3- Shred the walnuts. 4- Slice the bell peppers lengthwise to create rings. DIRECTIONS: 1- Transfer minced cilantro, dill, parsley and leek chives into a large bowl. 2- Add minced lettuce to the bowl. 3- Add black pepper, Advieh (Persian Spice Mix) and ground chili pepper (as much as you'd prefer) to the bowl. 4- Mix in fired barberries (Zereshk) and shredded walnuts. 5- Sprinkle as much as salt you'd prefer. 6- Beat two or three eggs and add to the mixture. Stir the mixture thoroughly until well mixed. 7- Place the bell pepper rings onto a pan with vegetable oil. 8- Fill up the rings with the vegetable mixture. (Press the mixture down the ring using a spoon and fill up as much as possible). 9- Fry the frittatas on both sides.

CALORIES & NUTRITION

VEGETABLE FRITTATA CALORIES & NUTRITION VALUES

Vegetable Frittata (kookoo sabzi) is excellent source of vitamins. Vegetable Frittata is ranked as Grade A meal on the nutrition chart. It contains most of essential vitamins and minerals. Vegetable frittata contains rich amount of vitamin A (41 percent). It also very high in vitamin C and vitamin B6. It is rich in minerals. Vegetable frittata contains more than 15 percent iron and 9 percent calcium. It is also high in manganese. Another good point of vegetable frittata is its high amounts of dietary fiber. One serving of it (100g) has as high as 3.3g of dietary fiber (13 percent of daily value). 3.5 oz (100g) of Vegetable Frittata (Kookoo Sabzi) has 99 calories (59 calories from fat), 6.5g total fat, 66mg sodium, 290mg potassium and 8.5g total carbohydrates. Depending on the amounts of vegetable oil you use to fry the frittata, it may be a bit high on cholesterol. It may have 32mg cholesterol in 100g of vegetable frittata.

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 99  Calories from fat 59
Daily Value*
Total Fat 6.5g10%
Saturated Fat 1.0g  5%
Cholesterol 32mg11%
Sodium 66mg3%
Potassium 290mg8%
Total Carbohydrates 8.5g3%
Dietary Fiber 3.3g  13% Sugars 1.8g
Protein 3.9g





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