Summer Kuku served with a Pea, Mint and Feta Dip

Kale and red pepper kuku with a pea, mint & feta dip

This recipe is pure summer on a plate! A light and easy meal – I often cook it the night before we want to eat it and store it in the fridge. It can be eaten warm or cold and it is a great way to get a hit of goodness into you.

Kuku (also spelled ‘kookoo’) is an egg-based, vegetarian dish from Iran made with beaten eggs, folding in various ingredients. It is similar to the Italian frittata, the French quiche or an open-faced omelette, but it typically has more vegetables than its Western counterparts. It is served either hot or cold as a starter, side dish or a main course, and is accompanied with bread and either yogurt, salad and / or rice. The two most well known kuku recipes are Kuku Sabzi (made with herbs and barberries and / or walnuts); and Kuku Sibzamini (made with potatoes). Ultimately, you can make kuku with any vegetables you like.

This kuku recipe materialised after an Oddbox delivery. Oddbox is a wonderful company that rescues surplus or imperfect vegetables and fruit, which would otherwise not make it to the shopper, and offers it by way of a home delivery subscription services. My medium-sized box of delights is delivered fortnightly. It’s a fantastic initiative that helps me to eat more vegetables and fruit, while helping to save our planet. It is also been great for challenging my recipe ideas as sometimes I can fall into the routine of buying the same ingredients and cooking the same recipes. 

One of my Oddbox deliveries had some kale and red peppers, which lead me down the path of experimenting with the medium of kuku. Kale has become very popular in the UK due to the health benefits. Our supermarkets are always well-stocked with kale and red peppers, potatoes and red onions – the vegetables used to cook this dish. I use garlic, smoked paprika and chillies for the aromatic notes, which results in a smoky and gently warming feel to eating this even when eaten cold.

Traditionally kuku is fried and flipped over to brown on the other side, but I prefer to oven bake mine so the recipe below is geared towards baking but feel free to fry it if you prefer, either omelette-style or like fritters.

The beauty of kuku is that you can make a batch one evening and have it as a quick lunch on your working days. It is also a well-loved addition to a mezze-style meal or served with bowls filled with lots of antipasti (as pictured) in my family.

I have paired this kuku recipe with a pea, mint and feta dip, making the overall experience fresh, light and summery.

Summer Kuku served with a Pea and Mint Dip

Prep Time20 mins
Cook Time1 hr
Total Time1 hr 20 mins
Course: Main Course, lunch
Cuisine: Persian, Iranian, Fusion
Keyword: light lunch, mezze, frittata, kookoo
Servings: 2 (to 4 people)
Author: Mersedeh Prewer



  • 2 tbsp olive oil (and a little to grease your tin)
  • 200 g potatoes (diced into 1 cm cubes)
  • 1 medium / large red onion (finely diced)
  • 1 red pepper (medium diced)
  • 75 g kale (removed from stalks, washed and roughly chopped)
  • 2 cloves garlic (crushed)
  • 1 tbsp tomatoe purée (dissolved in 100ml of water)
  • 1 tsp smoked paprika
  • 1 small red chilli (minced)
  • 6 large free range eggs (cracked and beaten in a bowl)
  • Salt and pepper (to taste)

Pea and mint dip

  • 2 cups peas (frozen is fine - blanch them in boiling water before blending into the dip)
  • 1 clove garlic
  • 40 g feta
  • 2 tbsp olive oil (plus extra to drizzle on top)
  • 10 leaves fresh mint (plus extra to chop and garnish the dip with)
  • Salt and Pepper (to taste)


  • Pre-heat the oven to 160°C (fan) / 180°C (conventional) / Gas Mark 4.
  • Take a cake tin (20 cm diameter) (preferably one without a loose base as the egg is likely to seep out unless you properly cover the gaps with baking paper). Grease and line the tin with baking paper. Place the tin in the oven to heat up.
  • Take a frying pan, place on a medium / high heat and add 2 tbsp of oil.
  • Add the potatoes and cook until the potatoes start to turn golden and little crispy.
  • Add the peppers and onions and cook until they soften.
  • Add the garlic, smoked paprika, chilli and stir until evenly distributed.
  • Add the tomato purée and water to the mixture.
  • Then add the kale and cook until wilted and the mixture has little or no liquid. then turn off the heat and let cool for 10 mins.
  • Take the beaten egg mixture and add the vegetable mixture and stir. Season with salt and pepper.
  • Remove the tin from the oven and pour the mixture in. Then place in the oven to cook for about 30 to 40 mins (or until a knife poked into the middle of the kuku comes out clean)
  • To make the dip, blend all the dip ingredients in a food processor and pour into a serving bowl. Feel free to adjust seasoning and lemon juice to taste. Scatter a little finely chopped mint on top and drizzle with a little olive oil.
  • Serve the kuku warm or cold with the dip, flatbreads and other antipasti type dishes or as part of a mezze-style meal.

A Baluchi-Style Breakfast

Chickpea Curry served with Parathas & Fried Eggs

My journey to discover more about the cuisine of Iran has led me to the Sistan and Baluchestan Province in the South-East of Iran. It is the second largest province of the 31 provinces of Iran, after Kerman Province. 

I knew next to nothing about this part of Iran and on investigation realised that my family and many Iranian friends also knew little about this area. During my research, I learned that the province borders Pakistan and Afghanistan and has a population of 2.5 million of which the majority are Baloch. Furthermore, they mainly inhabit mountainous terrains which has allowed them to maintain a distinct cultural identity and resist domination by neighbouring rulers. Approximately 20-25% of the worldwide Baloch population live in Iran. The majority of the Baloch population reside in Pakistan, and a significant number (estimated at 600,000) reside in southern Afghanistan. Baluchestan of Iran has been regarded as the most underdeveloped, desolate, and poorest region of the country. The government of Iran has been trying to reverse this situation by implementing new plans such as the creation of the Chabahar Free Trade Zone.

This area was bought to my attention by the popular food blogger Mark Wiens who filmed a whole series on the food of Iran while accompanied by the Iranian food blogger, Mr Taster (Hamid Sepidnam). The series is currently available on Amazon Prime and YouTube and I recommend having a dip into this charming series if you can. One of the episodes focusses on the food eaten in Chabahar, a county in the Sistan and Baluchestan Province. I had heard that in the Southern Provinces of Iran food tended to be spicier, but little more information had been provided to me other than that. In this case our handy search engines did not reveal a great deal about the secrets of the cuisine from these parts. So, I was delighted to get a little insight into this region and see foods similar to those eaten in Pakistan and India being offered by the street food vendors and restaurants, from chickpea curry served with fried eggs and parathas for breakfast, to kebabs rubbed with spices referred to as ‘Baluchi Masala’ being eaten for dinner. Restaurants in the area also served karahi curries and biryanis, whilst also offering an array of traditional Persian dishes.

The recipe below seeks to re-create the breakfast dish of chickpea curry with parathas and fried eggs which featured on Mark Wiens’s programme – see it as an aromatic version of baked beans and fried eggs on toast! If you don’t want to make the paratha, by all means pop into your local Asian supermarket and purchase some or any other flatbread such as chapatis or roti. I am not a seasoned paratha maker but if you follow the recipe and steps below the resulting breads are soft, flaky and perfect for dipping into the yolk of your fried egg and scooping up the chickpea curry. As with all aromatic food, the longer you cook/leave it the more intense the flavours, so I often prepare the chickpea curry the night before and let it simmer for over an hour to intensify the flavours. I also make the parathas the night before and just heat them up in a dry frying pan or skillet the next morning so all I am cooking is the eggs on the day we want to eat this meal. If you are going to cook all the dishes in one go then see the notes at the end of the recipe below to assist you with planning.

The recipe below feeds 6 as my husband can eat anything up to 3 eggs in one sitting and then the rest of the family get through the remaining or eat it as leftovers on subsequent days. But do feel free to revise the amounts down or up for the numbers required.

My family and I often eat this breakfast/brunch dish washed down with a homemade mango smoothie.

 A Baluchi-Style Breakfast

Prep Time30 mins
Cook Time50 mins
Total Time1 hr 20 mins
Course: Breakfast, Brunch
Cuisine: Iranian
Keyword: vegetarian, egg recipes
Servings: 6
Author: Mersedeh Prewer


For parathas

  • 3 cups plain flour (UK standard measuring cup plus extra to sprinkle on parathas)
  • 1 tbsp vegetable oil
  • 2 tsp salt
  • 1 large free-range egg
  • Water (as required to form a sticky dough)
  • Oil or ghee to brush and cook the parathas 

For the chickpea curry

  • 2 tbsp vegetable oil
  • 1 onion (finely sliced)
  • 4 cloves garlic (crushed or minced)
  • Thumb-size of fresh ginger (grated)
  • 1 tsp ground coriander
  • 1 tsp turmeric
  • 1/4 tsp garam masala
  • 400 g tin of chopped tomatoes
  • 2 x 400 g tins of chickpeas (drained)
  • 200 mls water
  • Fresh lime juice (half a lime)
  • Salt and pepper (to taste)
  • Chopped fresh coriander (to garnish)

For the eggs

  • 6 large free-range eggs
  • 2 tbsp vegetable oil
  • Salt and pepper (to taste)


For the parathas

  • Add the flour, oil, salt, baking powder and egg to a large mixing bowl and mix until the egg is incorporated.
  • Initially add about 1 cup of water and mix with the flour mixture and then add more water in small increments to form a dough (I usually require 1.5 to 2 cups of water in total to make a dough).
  • Knead the dough for about 5 mins and then leave to rest for 30 mins.
  • After the dough has rested, the texture should be soft and the dough lighter in weight. Take the dough and split into 6 equal amounts and roll into a ball.
  • Sprinkle some flour onto your work surface. Take one ball of dough and roll to approximately 10cm in diameter with a rolling pin. Brush with a little oil / ghee, sprinkle with a little flour and then fold the dough like a fan. Take one end and roll it along the edge of the dough until it forms back into a ball (like a Catherine wheel). Leave to rest in the fridge while you repeat the process with the other balls of dough. This will create the layered, flaky texture for the final cooked parathas.
  • After preparing the ‘Catherine wheel’ dough balls, take a frying pan or skillet and place it on a high heat. Drizzle some oil / ghee into the pan.
  • Take the dough balls out of the fridge. Take the first dough ball and roll it until it is approximately 1/2cm thick. Then cook it in the hot pan for 3 minutes on each side, or until nicely charred. While cooking, brush with a little bit more oil / ghee on each side. Repeat with the remaining dough balls.
  • Once the parathas are cooked, turn off the heat and leave the cooked parathas to one side until you are ready to serve.

For the chickpea curry

  • Take a saucepan and place it on a medium / high heat. Add 2 tbsp of oil.
  • Add the onion and cook until it softens and turns golden. Then add the garlic and ginger and stir.
  • Once the aroma of the garlic and ginger starts to permeate, add the ground coriander, turmeric and garam masala and mix until evenly distributed. Allow the mixture to cook with the spices for about 2 mins.
  • Add the chopped tomatoes and once bubbling lower the heat to low / medium to allow the mixture to simmer. Simmer for 20 mins.
  • Then add the chickpeas, water, lime juice, salt and pepper and stir. Leave to simmer for 20 mins minimum until you are ready to serve. Garnish with fresh chopped coriander before serving.

For the eggs

  • Add oil to a frying pan / skillet and place on a medium to high heat.
  • Crack the eggs into the pan, cover with a tight lid and cook for 3 mins or until white is set.
  • Season with salt and pepper and serve alongside with the chickpea curry and parathas.

Notes on timing

  • If you are going to prepare this dish in one go, then start off with the parathas first. While the dough is resting (paratha’s method - step 3), undertake steps 1 to 4 of the chickpea curry method.
  • While the tomato mixture simmers for 20 mins, undertake steps 4 to 6 of the paratha’s method. Then, before moving on to cook the parathas, add your chickpeas to the simmer tomato mixture (chickpea curry method 5).
  • While your chickpea curry is simmering, move to step 7 of the parathas method and cook the parathas.
  • Fry your eggs in the same pan used to cook the parathas after you have finished cooking the parathas.

Omelette Irani

Persian tomato omelette

Usually eaten at breakfast or as a brunch option, this dish is less omelette and more scrambled eggs despite its name. It is incredibly simple to cook and can be eaten as a lunch or dinner option. It is probably the most well-known of all the breakfast-style egg dishes with many cafes and restaurants serving it in Iran. I guess you can call it the Iranian version of shahshuka. 

I love tomatoes, from slicing them up and putting them in a sandwich to slow roasting them for hours. They are quite perfect and reveal layer upon layer of flavour the more you cook them. This dish satisfies my fondness for the perfect red berry as it uses a lot of fresh tomatoes and a healthy dollop or two of tomato purée cooked down to a sweet base for the omelette. The tomato to egg ratio is quite high so the resulting texture is creamy and, like so many recipes from this part of the world, comforting.

Serve this dish with some kind of flatbread, a sprinkle of fresh herbs (coriander, basil or parsley or all of them – whatever takes your fancy) and Persian pickled cucumbers for an authentic experience. When we have ours as a dinner option we serve it with side of fries or chunky chips which is equally satisfying.


Omelette Irani

Persian tomato omelette
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Breakfast, Main Course, Brunch
Cuisine: Persian, Iranian
Keyword: tomatoes, vegetarian, egg recipes, omelette gojeh farangi
Servings: 4
Author: Mersedeh Prewer


  • 2 tbsp olive oil
  • 1 medium onion (finely diced)
  • 4 cloves garlic (crushed / minced)
  • 1 tsp turmeric
  • 1 tsp dried red chilli flakes
  • 1 tsp cumin seeds
  • 10 g fresh coriander (leaves and stalks chopped finely)
  • 1 tbsp tomato purée
  • 500 g cherry tomatoes (halved)
  • 125 ml water
  • 2 tsp balsamic vinegar
  • Salt and pepper (to taste)
  • 8 free range eggs
  • Chopped fresh coriander leaves to sprinkle as a garnish


  • Take a large frying pan, add the olive oil and place it on a medium / high heat.
  • Add the onions and cook until they turn golden.
  • Add the garlic, all the spices and herbs and stir until their aromas are released.
  • Then add the tomato purée and stir into the mixture and cook for a few more minutes.
  • Add the halved cherry tomatoes and 125 ml of water and stir. Once the mixture starts to bubble, reduce the heat to low / medium to allow the mixture to simmer, stirring occasionally. Once the cherry tomatoes have broken down and the mixture is looking like a sauce, add the balsamic vinegar and season with salt and pepper to taste.
  • Take 4 of the eggs and crack them into a bowl and beat them. Then pour into the tomato mixture in the pan and stir in gently to distribute evenly. You want the beaten eggs to be mixed into the tomatoes but not completely scrambled or cooked through.
  • Make 4 holes evenly distributed in the tomato mixture. Crack the remaining eggs into the holes.
  • Cover the pan and cook on a medium / low heat for about 5 to 7 minutes depending on how runny or cooked you prefer the eggs. Once the eggs are cooked to your liking, turn the heat off.
  • Season the eggs with a pinch of salt and pepper and sprinkle some chopped fresh coriander leaves on the dish prior to  serving with flatbreads, Persian pickled cucumbers and / or fresh herbs.

Panir Bereshteh

Scrambled Eggs with feta & dill

Breakfast is probably my favourite meal of the day. I wake up seeking a savoury dish most mornings. I have never been a cereal, fruits or yoghurt breakfast fiend and I am one of the rare people that feels hungry within half an hour of eating porridge. When we are on holiday you can often find me at the cooked section of the buffet or asking for a Full English – just as long as there are eggs available, I am a happy human.

There are a number of Iranian breakfast-style egg dishes to dip in and out of. I have previously posted the recipe for Nargessi (Persian spinach and eggs) and I will be posting more in due course. The Persian variations to familiar breakfast recipes have provided a great deal of variety to my breakfast choices and I hope recipes like this one will do the same for you.

Panir Bereshteh is a delicately flavoured old recipe from Gilan Province, in northern Iran, which lies along the Caspian Sea bordering Russia. The Province is lush and green with many delicious dishes, particularly vegetarian, originating from the Province, including Mirza Ghasemi (smoked aubergines and eggs) and Baghali Ghatogh (eggs with broad beans and dill). The name of the dish translated means ‘crispy cheese’ (Panir – cheese, and Bereshteh – crispy), but the actual dish is not crispy as the cheese melts to a creamy sauce while cooking, before the eggs are added.

This recipe is a great addition to your breakfast or brunch catalogue of recipes with the dill and feta resulting in fresh and light flavours. We often eat this as a Persian version of scrambled eggs and smoked salmon as the flavours complement each other perfectly or with tomatoes and cucumbers, as pictured, if you are a veggie.

Panir Bereshteh

Scrambled Eggs with feta & dill
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Breakfast, Brunch
Cuisine: Persian, Iranian
Keyword: egg recipes, easy recipe
Servings: 2
Author: Mersedeh Prewer


  • 2 tsp olive oil
  • 1 tsp butter or ghee
  • 1 garlic clove (crushed) (optional)
  • 80 g feta cheese
  • 2 spring onions (finely sliced)
  • 1/2 tsp turmeric
  • 4 large free-range eggs (beaten)
  • 1 tbsp fresh dill (chopped and a further pinch to garnish)
  • Salt and pepper (to taste)


  • Add olive oil and butter to a frying pan and heat on a medium heat until the butter has melted. Add crushed garlic and stir until aroma released.
  • Add feta cheese and let it cook down until it has melted into a creamy mixture.
  • Reduce heat to low and add spring onion and stir gently.
  • Add turmeric and stir gently pushing the creamy mixture evenly across the pan, ready for the egg mixture.
  • Add dill to beaten eggs and then pour into the frying pan, tilting the pan slightly from side to side so the mixture spreads equally. Increase the heat to medium.
  • As the eggs start to firm, take a spatula and stir gently to the preferred consistency. Turn heat off and serve on its own or with smoked salmon, flat bread or toast.


Persian Onion & Egg Drop Soup

Eshkeneh originates from the Khorasan region of Iran – the east side. My mother and her family are from Mashhad, which is sometimes referred to as the ‘capital of Khorasan’, so this soup was a regular feature in her childhood. There are many variations of the recipe for Eshkeneh. If you have tried it before, you may be more familiar with the version that results in a golden soup with flecks of green from the fenugreek leaves. One of the many variations is Eshkeneh made with the addition of tomatoes and this is the recipe I have shared below. 

This soup reminds me of my Aunty on my mother’s side. She was a lovely, glamorous yet incredibly earthy and sassy woman. Before all these young women knew how to pose in photos to emphasise and de-emphasise certain parts of their body on social media, my Aunty was trailblazing in the 80’s with the hands on the hip pose for all Kodak moments.

She and her family lived with us on and off in my childhood and she was often the first face I would see in the morning, smiling and incredibly loving. She used to sing songs to me to emphasise how much she cared about me, changing the words in Persian pop songs to feature my name. A powerhouse of a personality whose loss we felt deeply and still do.

We have a legacy and a future of strong women in my family with many generations of women pursuing careers whilst navigating the challenges of motherhood. And my aunt was one of these women. It was my aunt and my mother who taught me that women can be anything and everything and that there are no external limitations just our own minds. Our family is matriarchal to it’s core and to no surprise I see this strength and determination in my own daughter.

I remember the first time she introduced me to this soup.  She had to convince the 8 year old me to give it a go. I was won over by the first spoonful. The combination of the tomatoes, fenugreek, onion, potatoes and egg were dreamy. It is a real winter warmer and an easy soup to knock up for a quick lunch or light dinner. As with all Persian food, leaving it a day allows for the flavours to intensify so don’t poach the eggs in the soup until you are ready to tuck into a bowl of it. Traditionally the eggs are cooked until the egg yolks are hard, but I like my eggs gooey so I cook them for about 2 minutes in the simmering soup.


Persian onion and egg-drop soup
Prep Time10 mins
Cook Time40 mins
Total Time50 mins
Course: Soup
Cuisine: Persian, Iranian
Keyword: tomatoes, vegetarian, eggs, fenugreek
Servings: 2
Author: Mersedeh Prewer


For the Soup

  • 2 tbsp vegetable oil / butter / ghee
  • 1 large onion (finely diced)
  • 1 clove garlic (crushed)
  • 1 tsp turmeric
  • 1 tbsp tomato puree
  • 1 tbsp dried fenugreek leaves (crush a little if the leaves are large)
  • 1 large potato (finely diced - 1 cm cubes)
  • 1 medium tomato (chopped)
  • 600 mls water
  • Salt and pepper (to taste)
  • A squeeze or two of fresh lemon juice
  • 2 large free range eggs

For the Chive Oil Garnish

  • 1 tbsp olive oil
  • A handful of fresh chives
  • A squeeze of lemon juice


  • Take a medium size saucepan and place on a medium / high heat. Add the oil and then add the onion. Stir and cook the onion until translucent and starting to turn golden in colour. 
  • Add the garlic and stir.
  • Add the turmeric and stir into the mixture.
  • Add the tomato puree and stir until evenly distributed. Then add the dried fenugreek leaves and stir into the mixture.
  • Add the diced potato and stir gently for a few minutes, making sure the potatoes do not stick to the pan.
  • Add the chopped tomatoes and stir. Then add the water. Once the soup starts to bubble lower the heat to low and let it simmer for 20 minutes minimum. Check in now and again to stir occasionally.
  • Season according to taste.
  • Place the olive oil, finely chopped fresh chives and lemon juice in a bowl and mix and put to one side to garnish the soup when ready to serve.
  • Prior to serving, and when the soup is simmering, crack the eggs into the soup as far away as possible from each other so they don't merge. Poach 2 mins for soft; 4 mins for medium; and above 5 mins for hard. Turn off the heat and serve in bowls with the lemon and chive oil drizzled on top and flatbread to dip.


Persian Spinach & Eggs

This is a simple breakfast, brunch or light dinner dish that my mum frequently cooked during my childhood. My love for spinach and other greens probably comes from this dish being introduced early as a child. 

There is a lot of advice out there regarding the impact of the early introduction of varied and bitter flavours to babies during the weaning phase, such as kale and spinach, to ensure they grow up to to eat greens and have a diverse palate. I can certainly vouch for that as I gave my daughter pureéd frozen Brussels sprouts during her weaning stage, I did heat them up but, even so, both my husband I nearly gagged when we tried it. She, on the other hand, guzzled it down like it was cake and now, at the ripe old age of one, she didn’t bat an eyelid at the introduction of Nargessi and even used her hands to spoon the spinach and egg into her mouth.

Nargessi gets its name from the narcissus flower. The egg white and yolk representing the petals and the corona of the flower. It is a nutrient dense dish and if you serve it with rice as a lunch or dinner option, perfectly balanced for the whole family. The quality of the eggs you use is so important for many reasons from the treatment of hens to the aesthetics of this dish. As you can see the eggs I have used have a rich orange yolk and are from well-treated and well-fed hens. The combination of organic, free-range and cared for hens is often the key to achieving these rich yolks.

I tend to eat mine as a weekend breakfast or brunch option with buttered sourdough toast or Persian flatbread (Noon-e Barbari) or Turkish Simit (as pictured), a side of roasted cherry tomatoes or a dollop of Greek yoghurt. 

We love a cooked breakfast in our household but the Full English can be overindulgent and take a while to cook. This dish is a lovely veggie alternative and quick to rustle up.

I use a lot of spinach, but feel free to revise the spinach amount down. Also if you want a spicier version, then add some dried red chilli flakes or Aleppo pepper at step 3 below. You can also use frozen spinach, you will just need to sauté it for longer to cook off the water.


Persian Spinach & Eggs
Prep Time10 mins
Cook Time25 mins
Total Time35 mins
Course: Breakfast, Brunch
Cuisine: Persian, Iranian
Keyword: vegetarian, egg recipes, spinach, nargesi
Servings: 2 (to 4)
Author: Mersedeh Prewer


  • 2 tbsp olive oil / ghee / butter
  • 1 onion (finely sliced)
  • 1 tsp turmeric
  • 2 cloves garlic (optional)
  • 150 g baby leaf spinach (washed)
  • 4 large free range eggs
  • Salt and pepper (to taste)


  • Place a frying pan on a medium to high heat and add the oil / ghee or butter.
  • Add the onion and sauté until golden.
  • Add the garlic and then the turmeric and stir.
  • Add the spinach, stir and cook until wilted. Season the spinach mixture with the salt and pepper.
  • Make 4 holes in the spinach and crack the eggs into them. Cover with a lid and let the eggs cook for 5 to 8 minutes until the eggs are firm but the yolk is still runny (unless you prefer a hard yolk, then cook for a further 3 to 5 mins).
  • Season the cooked eggs. Turn off the heat and tuck in. Serve with bread, roasted cherry tomatoes and / or Greek yoghurt.