High protein pea fritters

My high protein vegetarian pea fritters are so versatile!

They are great as a main meal with a salad and some steamed veggies.

As a breakfast with an egg, avocado and some baked beans.

As a low calorie, nutritiously healthy snack when you are hungry.

And they also work wonderfully in the kids lunch boxes as a finger food, as they are great to eat cold.

Makes around 15

Ingredients:

• 3 cups frozen peas

• 1 cup fresh parsley, chopped roughly

• 188 grams firm tofu, diced

• ½ cup almond meal

• 1 cup self-raising flour

• 4 large eggs

• 1 Tbs olive oil for batter mixture and extra for frying.

• 1 medium onion, diced

• 1 clove garlic, crushed

• 1 tsp cumin

• 1 tsp mustard seeds

• Zest of 1 lemon

• Juice of 1 lemon

• Pinch of salt, optional

Method:

1.     Fry onion and garlic, in a frying pan until translucent then add mustard seeds, take off heat and set aside.

2.     Place frozen peas, tofu, parsley and almond meal into a food processor and process until mixture is crumbly or until desired texture, then also set aside until needed.

3.     In a large bowl sift flour then add eggs and one tablespoon olive oil. Whisk eggs and oil with flour until you make a batter.

4.     Add pea mixture into batter and mix thoroughly then add the onion mixture and mix again.  

5.     Now in the same frying pan over a medium heat, drizzle in enough olive oil until the base is covered. Heat up oil and place a tablespoon of the pea mixture, leveling the fritter evenly and slightly flat with the back of the spoon. Then repeat this method two times and let the fritter cook until it starts to go brown slightly around the edges. Then carefully flip the fritter and cook on other side. Adjust temperature of oil, (turn down if too hot and the fritter is cooking to quickly) (or turn up if oil is not hot enough).

6.     Once you have established the right temperature, place a few fritters in the pan at one time.

7.     Drain cooked fritter on a plate lined with a paper towel.

8.     Serve with chutney or a sauce of your liking and a salad.

Need to know why protein is important in a balanced diet especially for vegetarians? You can find an article I posted about it last year here https://www.beinspirednutrition.com.au/blog/2021/6/9/decoding-vegetarianism

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Nutritional analysis per pea fritter

• Energy:               127Cals/ 558kJ

• Protein:                                  6.8g

• Fat:                                          6.8g

• Saturated fat:                        1.0g

• Carbohydrate:                    9.5g

• Sugars:                                   2.1g

• Fibre:                                     3.2g

• Sodium:                             103mg