Mushroom spinach frittata is prepared in a Persian style. It is totally packed with nutrients and flavor. The taste of this dish is reminiscent of a quiche but without the high calories. It works well as a side dish, a snack, for a brunch or just about anytime of the day.
So easy to make like our Kuku Sabzi (Persian Herb Frittata).
Mushroom Frittata: Persian Style
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 custardy base is a treat you don't want to miss!
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.
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.
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.
I have added plenty of spinach in this recipe and discussed about the leafy greens in my post about 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.
If you like mushrooms, spinach, quiche or frittata, you will for sure like this interesting twist!
More Egg Recipes
- Yogurt Egg Bake (High Protein, Persian Style)
- Kuku Sabzi (Persian Herb Frittata)
- Zucchini Frittata (Persian Style)
★ DID YOU MAKE THIS RECIPE? PLEASE COMMENT AND GIVE IT A STAR RATING BELOW!
Mushroom Spinach Frittata
Ingredients
- 3 cups mushrooms sliced
- 3 cups spinach baby, leaf
- ½ cup bell pepper red, sliced
- 2 cloves garlic peeled, grated
- 3 tablespoons olive oil
- 1 tablespoon butter or ghee
- 4 eggs large
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 teaspoon Advieh Persian spice mix
- ¼ teaspoon saffron ground and dissolved in 1 tablespoon hot water
- ¼ teaspoon turmeric
- 1 tablespoon all purpose flour
- 1 teaspoon baking powder
- 2 tablespoons feta cheese crumbled, optional
- 2 tablespoon green onions or chives, chopped
Instructions
- Preheat oven to 350ºF.
- Heat 1 tablespoon 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 tablespoons 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 tablespoon butter and sprinkle the chopped green onions or chives.
- Return the skillet to the oven and bake for another 5-10 minutes, until the frittata turns golden brown on the top.
- Cut the frittata 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 the mushroom spinach frittata!
Notes
- Persian spice mix (Advieh) recipe is on the blog. Ready made advieh is available at Persian or middle eastern grocery stores or online.
- May use a middle eastern or Mediterranean mixed spice as a substitute.
Aniruddha says
Hello Roxana,
Hope you are well.
I am really interested in making this dish. However, I wanted to know if there is any replacement for the eggs? Could you please suggest something?
Thanks
Aniruddha
Roxana Begum says
Hi Aniruddha. There are some vegan egg replacements that you could Google. Such as tofu (great for scrambled eggs), flax eggs (binds like egg), chickpea flour (a favorite for egg less frittatas), nutritional yeast (for flavor) etc. Perhaps combining a few of these things or ingredients used in plain vegan omelette should work as a replacement.
Lisa Bryan says
I love a frittata so I'm sure I'd love this kuku just as much. Sounds hearty and delicious!
Roxana Begum says
Thanks Lisa :)
Sonal says
I loved the recipe. Rich and nutritious. Thanks for introducing me to this new dish from Persian cuisine. Looks lip smacking Delicious.
Roxana Begum says
So happy you like it. Thanks Sonal.
Shelby says
I love this is low carb. It's my kind of recipe. I'll have to look up that Persian spice as I am not aware of what it is, but this looks and sounds delicious and I want to make it!
Roxana Begum says
Thanks Shelby. Its a mixed spice blend and you could try substituting an aromatic mixed spice blend thats not spicy like a middle eastern or Mediterranean. I will be posting about the spice blend soon.
camila hurst says
Ohhh I wanna know more about that Persian spice mix! how delicious!
Roxana Begum says
I will be posting about the spice soon. Its a mixed spice and you could try substituting an aromatic mixed spice blend thats not spicy like a middle eastern or Mediterranean.
Valentina says
I love anything reminiscent of an omelet! This looks so nutritious, hearty and delicious. Perfect for a family brunch!
Roxana Begum says
Yes indeed great for brunch. Thanks Valentina.