Mushroom spinach red pepper kuku is an inspired version of the Persian style Frittata. 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.
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.
Photography above: bijansviewfinder.com
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!
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Mushroom Spinach Red Pepper Kuku
- 3 cups mushrooms sliced
- 3 cups spinach baby leaf
- 1/2 cup bell pepper red, sliced
- 2 cloves garlic peeled, grated
- 3 tablespoons olive oil
- 1 tablespoon butter (or ghee)
- 4 eggs large
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper ground
- 1 teaspoon Advieh (Persian spice mix)
- 1/4 teaspoon saffron (ground and dissolved in 1 tbsp hot water)
- 1/4 teaspoon turmeric
- 1 tablespoon all purpose flour
- 1 teaspoon baking powder
- 2 tablespoons feta cheese crumbled, optional
- 2 tbsp green onions or chives, chopped
- 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 the kuku 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 the Mushroom Spinach Red Pepper Kuku!