Sunday night supper: Kookoo Sabzi

Natasha Asselstine Nutrition | Kookoo Sabzi

For the past year, I’ve got into the habit of preparing specific meals on specific days of the week. I find it helps me stay organized, requires less thinking on the spot, and keeps my favourite meals on constant rotation.

On Mondays, I make a big pot of our favourite lentil stew (a version of this) so it’s something I can easily warm up from the fridge in a pinch. On Saturdays, we often pull out a recipe book and make something new.

Since Spring, I’ve been making kookoo sabzi (like a Persian-style frittata) every Sunday night. It’s the perfect light and delicious meal that’s super simple to make, so there isn’t much fussing during the last few hours we have left of the weekend.

Kookoo sabzi is packed with fresh herbs that are full of calcium, magnesium, iron, vitamin C and b vitamins. And the best part about this dish is that from Spring to Fall all of the main ingredients are in season and available at your farmers market (or from your own back yard if you keep a herb garden…and raise chickens!).

This dish has been on many dinner tables while I was growing up, but I didn’t grow to love it until I had my Aunt Gita’s version. I immediately asked for her recipe and it’s been a staple in our home ever since!

My version requires less spices and herbs (so that you can easily grab the amount you need from your own garden) and is baked in the oven rather than fried – therefore using less oil, and requiring less monitoring.

Natasha Asselstine Nutrition | Kookoo Sabzi

Natasha Asselstine Nutrition | Kookoo Sabzi

Natasha Asselstine Nutrition | Kookoo Sabzi

Natasha Asselstine Nutrition | Kookoo Sabzi

Sometimes I pour the batter into a muffin tray and serve them at dinner gatherings. Otherwise, the traditional way (and how we usually do it at home) is cooking it in a well-seasoned cast iron pan and slicing it like a pie or frittata.

Finally, don’t limit this meal to just dinner! It’s a perfect breakfast, lunch or snack option, too. Have it alongside another meal (as it’s traditionally enjoyed), or put it in between slices of bread with fresh herbs for an eastern-style sandwich. Mmm!

Kookoo Sabzi

2-4 servings


  • 6 organic, free range eggs
  • 1 bunch of mint, chopped finely
  • 1 bunch of dill, chopped finely
  • 1 bunch of cilantro, chopped finely
  • 1 bunch of parsley, chopped finely
  • 1 bunch of green onions, chopped finely
  • 2 tsp pink sea salt
  • several rotations of cracked pepper
  • 1 tsp turmeric
  • 1 1/2 tsp smoked paprika
  • olive oil* to lightly grease the pan (if needed)


Preheat oven to 350 degrees Fahrenheit.

Lightly grease a 9-inch cast iron pan (or close to this size) with olive oil. Set aside.

In a large mixing bowl, combine all the chopped greens. Add the eggs and mix well with a fork or whisk. Add the salt and spices and mix well until light.

Pour the batter into the prepared cast iron pan.

Bake in the oven for 15-20 minutes, or until lightly brown on top and cooked all the way through in the centre. Remove from oven. Cut like a pie and serve alongside a salad, rice or with bread.

*Many olive oils on the market are either not olive oil at all, or are such poor quality that they are unsafe to cook with as they get oxidized when heated. I recommend referring to this website to learn more about olive oil, and if you’re in Vancouver, consider stopping by the Vancouver Olive Oil Company to purchase an oil that’s safe to cook with.

Photos by Josh and Natasha Asselstine.

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