Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Coarsely mashed peas give these pea and mint fritters a green center with recognizable pea pieces. A lemon Greek yogurt spooned alongside brings a cool contrast, and a cucumber-tomato quinoa salad completes each plate. The quinoa cooks while you prepare the peas and vegetables, keeping the full meal manageable.
Fresh raw peas are used for the stated nutrition reference. Frozen peas need package-directed cooking and may give a different estimate.
Keep the peas chunky rather than blending the entire mixture; a completely smooth puree makes a denser pancake. For another preparation, see Garlic Lemon Shrimp Couscous Skillet with Spinach and Peas.
Why Readers May Like It
- 1Measured portions, clear shaping guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured meal portions with the fritters, listed sides and sauce included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Green peas, raw, shelled | about 4 cups | 600 g | 486 kcal | 32.5 g | 86.7 g | 2.4 g |
| Fresh spearmint leaves, raw | about 1/3 cup chopped; weigh | 18 g | 8 kcal | 0.6 g | 1.5 g | 0.1 g |
| Whole eggs, raw, without shells | 3 large | 150 g | 214 kcal | 18.8 g | 1.1 g | 14.3 g |
| Whole-wheat flour, dry | about 7/8 cup | 110 g | 374 kcal | 14.5 g | 79.2 g | 2.8 g |
| Scallions, raw, trimmed | about 1/2 cup sliced | 60 g | 19 kcal | 1.1 g | 4.4 g | 0.1 g |
| Quinoa, dry | about 1 cup | 180 g | 662 kcal | 25.4 g | 115.5 g | 10.9 g |
| Water for quinoa | about 1 1/2 cups | 360 g | 0 kcal | 0 g | 0 g | 0 g |
| Plain nonfat Greek yogurt | about 1 1/4 cups | 300 g | 177 kcal | 30.6 g | 10.8 g | 1.2 g |
| Lemon juice, raw | about 1/3 cup | 80 g | 18 kcal | 0.3 g | 5.5 g | 0.2 g |
| Tomatoes, raw | about 2 cups diced | 300 g | 54 kcal | 2.6 g | 11.7 g | 0.6 g |
| Cucumber with peel, raw | about 2 1/3 cups diced | 350 g | 52 kcal | 2.3 g | 12.7 g | 0.4 g |
| Olive oil, total for pan and salad | about 2 tablespoons plus 1 teaspoon; weigh | 32 g | 283 kcal | 0 g | 0 g | 32 g |
| Table salt, total | about 1/2 teaspoon | 3 g | 0 kcal | 0 g | 0 g | 0 g |
| Black pepper, ground | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 2350 kcal | 128.8 g | 329.7 g | 65 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Mixing bowls (paid link)
- Chef knife and cutting board (paid link)
- 12-inch nonstick skillet (paid link)
- Wide turner (paid link)
- Instant-read food thermometer (paid link)
- Rimmed baking sheet and rack (paid link)
- Saucepan, fine sieve and potato masher (paid link)
Before You Start
Fresh raw peas are used for the stated nutrition reference. Frozen peas need package-directed cooking and may give a different estimate.
Allow about 65 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Cook the quinoa first
20–25 minutes, overlapping steps 2–3Rinse the dry quinoa in a fine sieve, then put it in a saucepan with the measured 360 g water. Bring to a boil, cover and simmer very gently for 15–18 minutes until the grains are tender and the water has absorbed. Turn off the heat and leave covered for 5 minutes while you prepare the vegetables. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Cook and cool the peas
6–8 minutesMeanwhile, boil the fresh shelled peas in a separate saucepan (paid link) of unsalted water for 3–5 minutes until tender. Drain, rinse briefly with cold water to stop cooking, and drain very thoroughly. Spread on a clean towel and blot dry. This draining water is discarded and is not part of the measured quinoa cooking water.
Prepare salad and lemon yogurt
10–12 minutes, including quinoa coolingDice the cucumber and tomatoes into 1/2-inch / 1-cm pieces. Combine the yogurt with 30 g lemon juice and 0.5 g salt, then refrigerate it. Fluff the cooked quinoa and spread in a shallow bowl for 5 minutes before tossing with the vegetables, 30 g lemon juice, 8 g oil and 1 g salt.
Mash peas and bind
6 minutesMash approximately two-thirds of the drained peas with a potato masher until rough and cohesive; leave the remaining third mostly whole. Beat the eggs with the flour, remaining 20 g lemon juice, remaining 1.5 g salt and pepper. Fold in all the peas, sliced scallions and finely chopped mint. The mixture should mound on a spoon.
Start four small fritters
3 minutesSet the oven to 200°F / 95°C for short holding. Warm a 12-inch nonstick skillet over medium heat for 2 minutes, then distribute 8 g oil over its surface. Spoon one-third of the batter into four separate rounds, pressing each to about 4 inches / 10 cm across and 3/8 inch / 1 cm thick.
Turn and check the center
7–8 minutesLeave the first batch undisturbed for 4 minutes so the base can set. Flip carefully with a broad turner, then cook 3–4 minutes on the second side. The surfaces should be golden in places rather than dark brown. Check several centers for at least 160°F / 71°C because the pea batter contains raw egg.
Repeat in two further batches
15–17 minutesPlace the first four cooked fritters on a rack over a baking sheet in the warm oven. Cook the remaining mixture as two more batches of four, brushing the pan with 8 g oil before each batch. Allow another 14–16 minutes plus any extra doneness time; do not compress the schedule by crowding the skillet.
Divide the meal evenly
3 minutesToss the quinoa salad to distribute its dressing, then divide into four equal portions. Place three pea fritters alongside each salad and add one-quarter of the lemon yogurt, about 75 g yogurt before lemon juice. Serve at once. Allow about 65 minutes overall, with quinoa cooking and its brief standing time overlapping the pea and vegetable preparation.
How to Know It Is Ready
The egg batter reaches 160°F / 71°C at its thickest points and contains no wet flour paste.
Chunky bright green centers with a lightly browned surface, cool lemon yogurt and separate fluffy quinoa grains.
One quarter of the fritters and every listed side, sauce and measured oil portion.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 32.2 g protein per serving.
- Fritters, the listed accompaniments and measured cooking oil are included in the complete portion.
Things to Consider
- Contains egg, milk and wheat. Check flour and yogurt labels for additional allergens or cross-contact information.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Fritter meal planning
Home cooks looking for a measured vegetarian lunch or dinner.
Home cooking
Keep the peas chunky rather than blending the entire mixture; a completely smooth puree makes a denser pancake.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein, binder or side, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Replace mint with the same weight of parsley for pea-and-parsley fritters. The name, flavor and nutrition estimate will change slightly.
- A different flour, binder or vegetable can change moisture and how well the fritters hold together. Adjust the method and recalculate the estimate when substituting.
Allergen Information
Contains egg, milk and wheat. Check flour and yogurt labels for additional allergens or cross-contact information.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Fritter Meal
Refrigerate cooked fritters and sides separately in shallow containers within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below for 3–4 days, counting from the earliest cooking of any perishable component. Cook all batter during this session; do not save uncooked batter. Follow any earlier ingredient use-by date.
Reheating the Meal
Reheat fritters on a baking sheet at 350°F / 180°C until their centers reach 165°F / 74°C. Keep cold salads and yogurt or tahini sauce separate. Reheat any grain served hot to 165°F / 74°C as well; a fixed number of minutes cannot establish safe reheating.
Follow USDA leftovers guidance. For another fritter and accompaniment combination, browse Sweet Potato Quinoa Fritters with Lentil Salad.
Frequently Asked Questions
Yes. A potato masher or fork works because the peas need only a coarse mash.
Keep it in the salad for this recipe. Moving it into the batter changes the balance, size and cooking behavior.
Cook all fritters, then promptly chill them and the salad separately. Keep yogurt cold and reheat only the fritters to 165°F / 74°C.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Weighs the batter ingredients and all measured oil for four portions.
Compare on Amazon → (paid link)Paid link · opens in a new tab12-inch nonstick skillet
Provides the cooking surface specified in the method.
Compare on Amazon → (paid link)Paid link · opens in a new tabInstant-read food thermometer
Checks the center without relying on exterior browning.
Compare on Amazon → (paid link)Paid link · opens in a new tab
