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Spinach, edamame bean and pea fritters (Green fritters)

Fritters 25

Want to eat healthily but short on time? No problem! Try these striking spinach, edamame bean and pea fritters speckled with diced red pepper. (You know it is good for you when it’s so green!) They are quick to make, deliciously savoury and packed with nutrients.

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So what is in them? You have protein (from eggs, spinach, edamame beans and nutritional yeast or parmesan), fibre (from oats and ground flaxseed), omega-3s (from flaxseed or chia seed) and a whole raft of vitamins and minerals from all the ingredients. You also can boost the protein content further by adding protein powder (whey, soya bean and pea varieties work well) and wheatgrass or spirulina.

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These filling vibrant fritters make a delicious and satisfying meal with a side salad and perhaps some horseradish, mint or chilli cream (recipes below). They are delicious eaten hot or cold and make a super packed lunch; akin to a frittata but less heavy on the belly.

Fritters 16

Being low in carbs, these spinach, edamame bean and pea fritters are ideal for those on a paleo diet. By using vegan bacon, the fritters are suitable for vegetarians. By using gluten-free oats, this recipe is suitable for coeliacs.

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The recipe below feeds 4 people, but you can also make the batter mix, keep it refrigerated and make hot fritters fresh over a few days.

 

Makes: 12 fritters (feeds 4; 3 each!) 

Preparation time: 15 mins plus cooking time of about 6-8 mins per fritter.

Ingredients:

  • 50g rolled oats (gluten-free if required)
  • 5 eggs
  • 1 tsp baking powder
  • 100g fresh spinach
  • 200g edamame beans (I use defrosted ones), defrosted
  • 130g frozen peas, defrosted
  • ¼ tsp salt
  • Black pepper, to taste
  • 1 red pepper, diced into small chunks, approx. 5mm in size
  • 3 spring onions, sliced finely
  • 140g vegan bacon, diced
  • 3 tbsp ground flaxseed or chia seed
  • 3 tbsp nutritional yeast or parmesan
  • Optional: 2 tbsp protein powder (soya bean, pea or whey), ½ tsp spirulina or wheatgrass
  • Coconut oil (to pan fry the fritters)

Horseradish/ mint or chilli cream:

  • 4 tbsp Greek yoghurt or coconut yoghurt or crème fraiche
  • 1 tbsp horseradish or ½ tbsp mint sauce or ¼ tsp harissa
  • ½ tsp lemon juice
  • Ground black pepper to taste

 

Method:

  • Place the oats in a blender or food processor. Blend to form a fine oat flour. Transfer into a large sized bowl. Add the eggs and baking powder and beat to form a batter mix.

Fritters 1 prep

  • Without washing the blender (everything will be mixed together anyway!), whizz the spinach until it is finely shredded.

Fritters 2 prep

  • Add the edamame beans and most of the peas, reserving a handful of peas. Season with salt and pepper. Coarsely blend (to allow some different textures.

Fritters 3 prep

Fritters 4 prep

  • Transfer this green vegetable mix to the egg-oat batter. Stir in the diced red pepper, sliced spring onions, vegan bacon and remaining peas.

 

 

  • Place a large frying pan greased with a little coconut oil on a low-medium heat. Ladle rounds of batter mix into the pan (I cook 3 fritters at a time). Wait for approximately 3-4 mins until bubbles start to appear on the upper surface of each fritter before flipping over to cook the other side. Repeat until all the batter mix is used up. Enjoy!

 

Fritter 2 copy low res

Variations:

  • Include fresh herbs like chopped parsley, coriander
  • Add some heat: ¼-1/2 tsp chilli powder or chilli flakes
  • Spice it up! Add ¼-1/2 tsp ground cumin and ground coriander 

    Don’t forget you can find my favourite recipes in my FREE eBook here.

Fritters 24

Fritters 30

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