PersianPancake / frittata

Emerald Herb Frittata

A plant-based take on the beloved Persian herb frittata, packed with fresh herbs, barberries, and walnuts β€” the plan's most folate-dense meal.

Eat nowMake-aheadContains sesame, soy, tree nuts
Hands-on28 minTotal time48 minEnergy683 kcalProtein36g
Recipe details
PortableLightKitchen project

Equipment: Blender, Hob, Oven

Keep chilled after cooking

Emerald Herb Frittata
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Herbs

Toppings

Now we make

Method

28 min hands-on 48 min altogether
  1. 1
    Blend 100g silken tofu, 60g chickpea flour, 10g nutritional yeast, 10g tahini, 6g ground flaxseed, and 35ml water until completely smooth. Season with ΒΌ tsp turmeric, ΒΌ tsp cinnamon, 1 pinch black pepper and salt
    πŸ– 5 min
  2. 2
    Very finely chop 30g very finely chopped parsley, 25g very finely chopped dill and 25g very finely chopped coriander leaf - fine chopping is essential so the kuku does not fall apart when sliced
    πŸ– 10 min
  3. 3
    Rinse 15g barberries under cold water, then drain. Fold herbs, 1 tbsp dried dried fenugreek leaves, 2 finely sliced spring onion, barberries, and 20g walnuts into the batter until overwhelmingly green. Rest 10 minutes
    πŸ– 4 minπŸ’€ 6 min unattended
  4. 4
    Heat 6.5ml olive oil in an 18-20cm pan until shimmering, pour in the batter to an even 2-3cm layer, reduce to medium-low and cook undisturbed until edges set and the base is deeply golden
    πŸ– 4 minπŸ’€ 8 min unattended
  5. 5
    Flip using a large flat plate, or transfer to a 200Β°C oven for 6-8 minutes to finish the top without flipping
    πŸ– 2 minπŸ’€ 6 min unattended
  6. 6
    Rest 3-5 minutes, slice into wedges, scatter 15g pomegranate seeds and serve with Β½ lemon wedges
    πŸ– 3 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KFolateVitamin C
Lower inVitamin ECholine

Calories

683kcal

33%
Top contributors
Chickpea Flour Β· 30%Walnuts Β· 20%Tahini Β· 9%
21% cal

Protein

36.0g

57%
Top contributors
Chickpea Flour Β· 37%Silken Tofu Β· 15%Nutritional Yeast Β· 13%
32% cal

Carbs

54.3g

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Chickpea Flour Β· 46%Barberries Β· 13%Fenugreek Leaves Β· 6%
47% cal

Fat

35.8g

51%
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Walnuts Β· 36%Olive Oil Β· 16%Tahini Β· 15%

Small numbers, big impact

Everyday essentials

Fibre20.37g
69%
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Chickpea Flour Β· 32%Fenugreek Leaves Β· 12%Nutritional Yeast Β· 11%
Vitamin B121.60ΞΌg
67%
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Nutritional Yeast Β· 100%
Vitamin D0.00ΞΌg
0%
Iodine0.00ΞΌg
0%
Iron12.45mg
69%
Top contributors
Chickpea Flour Β· 23%Parsley Β· 15%Dill Β· 13%
Zinc4.77mg
43%
Top contributors
Chickpea Flour Β· 35%Walnuts Β· 13%Silken Tofu Β· 10%
Calcium414.79mg
41%
Top contributors
Silken Tofu Β· 31%Dill Β· 13%Fenugreek Leaves Β· 12%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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