Mushroom Spinach Red Pepper Kuku

Mushroom Spinach Red Pepper Kuku

This delectable mushroom spinach red pepper kuku is an inspired version of the Persian style Frittata. And it is totally packed with nutrients and flavor.

The taste of this dish is reminiscent of a quiche but without the high calories. The mixture of mushrooms, spinach and red bell pepper makes a great flavor combination. The plump mushrooms, laced with the spinach and specks of red bell pepper, embedded in a tender, spiced and eggy base is a treat you don’t want to miss! It works well as a side dish, a snack, for a brunch or just about anytime of the day.

And is it nutritious or what? Low in calories, but with a good amount of satisfying protein, heart healthy monounsaturated fats, potassium and chock full of antioxidants and phytochemicals.

Mushrooms have been known for antioxidant, immune-modulating and anti-tumor properties. The beta glucans and chitin in mushrooms have been credited for health effects such as lowering of cholesterol and immune health. Mushrooms cultivated with exposure to sunlight are a vegan source of vitamin D – a nutrient known to inhibit cancer cells and which has come into much prominence due to the wide spread deficiency. The good amount of B vitamins, vitamin C and potassium present in mushrooms make it heart healthy and also good for the regulation of blood pressure. Plus, it is a good source of selenium – a nutrient that is important for antioxidant protection

I have added plenty of spinach in this recipe and discussed about the leafy greens in my post on Saffron Yogurt Rice with Spinach and Prunes. Finally, the red bell peppers added in the recipe are a great source of vitamin C, carotenoids and anti-inflammatory phytochemicals.

Don’t wait any more, don’t think any more, just dive into making this quick and easy recipe. If you like mushrooms, spinach, quiche or frittata, you will for sure like this interesting twist!

 

Mushroom Spinach Red Pepper KuKu

Photo Credit: Bijan of www.bijansviewfinder.com

MUSHROOM SPINACH RED PEPPER KUKU

thedeliciouscrescent.com

NUTRITION FACTS

Servings: 8      Serving Size: 1/8th of Kuku
Calories 110, Total Fat 9 g (Saturated Fat 2.4 g, Polyunsaturated Fat 1.0 g, Monounsaturated Fat 5.1 g), Cholesterol 110 mg, Sodium 253 mg, Potassium 206 mg, Phosphorus 94 mg, Total Carbohydrate 3 g, Dietary Fiber 1 g, Sugars 1 g, Protein 5 g

 

Preparation Time: 15 minutes
Cooking Time: 45 minutes

 

INGREDIENTS
3 cups sliced Mushrooms
3 cups Baby Leaf Spinach
1/2 cups sliced Red Bell Pepper
2 cloves Garlic, peeled and grated
3 tablespoons Olive oil
1 tablespoon Butter or Ghee
4 Large Eggs
1/2 teaspoon Salt
1/4 teaspoon Ground black pepper
1 teaspoon Advieh (Persian spice mix; may use a mixed spice mix as substitute)
1/4 teaspoon Saffron, dissolved in 1 tbsp hot water
1/4 teaspoon Turmeric
1 tablespoon All purpose flour
1 teaspoon Baking powder
2 tablespoons crumbled feta cheese (optional)
2 tbsp Chopped green onions or chives

 

DIRECTIONS

Preheat oven to 350º F

Heat 1 tbsp oil in a 10 inch cast iron skillet. Sauté mushrooms for a few minutes until they start releasing the juices, then add the sliced red bell pepper and garlic.

Continue to sauté until the vegetables are cooked, but still crisp and holding shape. Add the spinach and sauté until it starts to wilt.

Transfer the sautéed vegetables to another pan and let drain any juices.

In a separate bowl beat the eggs very well with salt, pepper, advice spice mix, saffron, turmeric, flour and baking powder.

Add the sautéed vegetables to the eggs and mix. Adjust the seasoning as per taste.

Add 2 tbsp olive oil to the cast iron skillet and place in the oven. Let it heat for 5 minutes. Then pour the egg-vegetable mixture.

Sprinkle the crumbled feta cheese on the top, if using it. Bake the mushroom spinach red pepper kuku uncovered for 15-20 minutes.

Remove the skillet from the oven and add 1 tbsp butter and sprinkle the chopped green onions or chives.

Return the skillet to the oven and bake for another 5-10 minutes, until it turns golden brown on the top.

Cut the Kuku in 8 wedges. Serve in skillet or unmold with the help of a knife and serve in a separate dish.

May be served with bread and yogurt if desired. Enjoy this Mushroom Spinach Red Pepper Kuku!

 

Mushroom Spinach Red Pepper KuKu

Photo Credit: Bijan of www.bijansviewfinder.com

 

1/8th of Kuku

Mushroom Spinach Red Pepper Kuku

This delectable mushroom spinach red pepper kuku is an inspired version of the Persian style Frittata. And it is totally packed with nutrients and flavor.

15 minPREP TIME

45 minCOOK TIME

1 hrTOTAL TIME

Save Recipe

INGREDIENTS

  • 3 cups sliced Mushrooms
  • 3 cups Baby Leaf Spinach
  • 1/2 cups sliced Red Bell Pepper
  • 2 cloves Garlic, peeled and grated
  • 3 tablespoons Olive oil
  • 1 tablespoon Butter or Ghee
  • 4 Large Eggs
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Ground black pepper
  • 1 teaspoon Advieh (Persian spice mix; may use a mixed spice mix as substitute)
  • 1/4 teaspoon Saffron, dissolved in 1 tbsp hot water
  • 1/4 teaspoon Turmeric
  • 1 tablespoon All purpose flour
  • 1 teaspoon Baking powder
  • 2 tablespoons crumbled feta cheese (optional)
  • 2 tbsp Chopped green onions or chives

INSTRUCTIONS

  1. Preheat oven to 350º F
  2. Heat 1 tbsp oil in a 10 inch cast iron skillet. Sauté mushrooms for a few minutes until they start releasing the juices, then add the sliced red bell pepper and garlic.
  3. Continue to sauté until the vegetables are cooked, but still crisp and holding shape. Add the spinach and sauté until it starts to wilt.
  4. Transfer the sautéed vegetables to another pan and let drain any juices.
  5. In a separate bowl beat the eggs very well with salt, pepper, advice spice mix, saffron, turmeric, flour and baking powder.
  6. Add the sautéed vegetables to the eggs and mix. Adjust the seasoning as per taste.
  7. Add 2 tbsp olive oil to the cast iron skillet and place in the oven. Let it heat for 5 minutes. Then pour the egg-vegetable mixture.
  8. Sprinkle the crumbled feta cheese on the top, if using it. Bake the mushroom spinach red pepper kuku uncovered for 15-20 minutes.
  9. Remove the skillet from the oven and add 1 tbsp butter and sprinkle the chopped green onions or chives.
  10. Return the skillet to the oven and bake for another 5-10 minutes, until it turns golden brown on the top.
  11. Cut the Kuku in 8 wedges. Serve in skillet or unmold with the help of a knife and serve in a separate dish.
  12. May be served with bread and yogurt if desired. Enjoy this Mushroom Spinach Red Pepper Kuku!
Cuisine: Persian | Recipe Type: Brunch
7.5
170
http://www.thedeliciouscrescent.com/mushroom-spinach-red-pepper-kuku/

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