Every season has its perks - summer makes barbecues and picnics in the sun possible, autumn brings us the freshest seasonal fruit, and in spring the lengthening days and bursting flowers remind us that the sun does in fact still exist. But winter can be pretty magical too, and one of the best bits is enjoying good hearty pub grub (if you can find yourself a pub with an open fire and a resident dog, then you’re in luck)!
Luckily, most pubs nowadays serve vegan options with their Sunday roasts. These actually tend to be very healthy meals - plates loaded with colourful foods like vegetables, nut roasts, golden roast potatoes, and veggie gravy made with onions or mushrooms. All without any animal products so with just a fraction of the saturated fat than a roast dinner made with meat.
After eating copious amounts at a Sunday roast, it’s easy to think that the slightly-too-full feeling will last forever. But by the evening, that feeling usually starts to subside and you surprisingly find yourself ready to eat something again. While you still may not be able to manage a big dinner, something light, healthy and tasty is just what you need.
These vegan pea and mint fritters are definitely the answer. They’re seriously delicious, with the perfect combination of fragrant sweet peas and subtle fresh mint. They go golden and crispy on the outside while staying soft and tender in the middle.
Plus they’re really quick and easy to make, and are really healthy, providing lots of protein, fibre, vitamins A, C, and K, B-vitamins, iron, and manganese, thanks to the green peas and whole grain flour. All while being pretty low in calories (check out the nutrition info at the bottom of the post).
They’re best eaten fresh and hot out of the pan, served with a simple salad and a yoghurt dip. But they’re also delicious cold used like a falafel in a pitta, or just on their own as a snack (they keep in the fridge for up to three days).
Vegan Pea and Mint Fritters Recipe
Ingredients (makes 8 fritters):
2 cups frozen peas
2 Tbsp olive oil
1 white onion
3 cloves garlic
1 cup whole grain flour
1 Tbsp nutritional yeast (optional)
2 Tbsp fresh chopped mint
2 Tbsp fresh lemon juice
Salt and pepper to taste
For the yoghurt dip
1/2 cup plain soy yoghurt
1 Tbsp fresh chopped mint
2 Tbsp fresh lemon juice
Start by cooking your frozen peas - just simmer in a pan of boiling water for around five minutes
Meanwhile, heat 1 Tbsp of the olive oil in a frying pan on a medium heat, finely dice your onion, and saute for 4-5 minutes. Mince your garlic and add to the pan and continue to saute for another 1-2 minutes, until the onion is softened.
Drain the peas and throw into a food processor. Also throw in the sauteed onion and garlic, flour, nutritional yeast, fresh mint, lemon juice, salt and pepper.
Pulse until it becomes a thick paste, as in the picture below. You’ll need to scrape the sides of the blender down a few times to make sure everything is thoroughly combined (you can add a couple of Tbsps of water to loosen the mixture if it’s too thick).
Heat the remaining 1 Tbsp of olive oil in a large frying pan. Take a heaped Tbsp of the mixture and roll into a rough ball, then carefully press down into the frying pan using the back of a spoon to flatten into a fritter shape.
Fry for 3-4 minutes, or until golden and crispy, then flip over to cook for another 3-4 minutes on the other side.
Mix the yoghurt dip ingredients together in a ramekin and serve with a simple salad.
Nutrition (per two pea fritters):
Protein: 9.1g (Women: 18.2% / Men: 16.5%)
Iron: 2.6mg (Women: 17.6% / Men: 29.9%)
Calories: 235 (Women: 11.8% / Men: 9.4%)
Sugars: 5.0g (Women: 5.6% / Men: 4.2%)
Total Fats: 7.7g (Women: 10.6% / Men: 8.1%)
Saturated Fats: 1.1g (Women: 5.5% / Men: 3.7%)
Salt: 0.2g (Women: 3.3% / Men: 3.3%)
Fibre: 7.7g (Women: 25.7% / Men: 25.7%)
See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.