Lunch

Pea and Spring Onion Fritters with Tahini Sauce

Name: Pea and Spring Onion Fritters with Tahini Sauce
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 200 g Frozen peas; 40 g Plain flour; 40 g Spring onion; A handful, chopped Fresh mint; Of half a lemon Lemon zest; 1 tsp, about 4 g Baking powder; 8 g Rapeseed oil; 1 tbsp (15 g) Tahini; Juice of half Lemon juice; 50 g Mixed salad leaves; About 4 tbsp, cold Water; To taste Salt

Crushed pea, spring onion and mint fritters bound with flour rather than egg, with a lemon tahini sauce and leaves. Nothing dairy in them. 19 g of protein for 479 kcal.

Calories: 479kcal
Protein: 19g
Fat: 19g
Carbs: 55g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Gluten
Sesame

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Frozen peas200 g
Plain flour40 g
Spring onion40 g
Fresh mintA handful, chopped
Lemon zestOf half a lemon
Baking powder1 tsp, about 4 g
Rapeseed oil8 g
Tahini1 tbsp (15 g)
Lemon juiceJuice of half
Mixed salad leaves50 g
WaterAbout 4 tbsp, cold
SaltTo taste

Method

Boil the peas for two minutes, drain, and crush roughly with a fork or the base of a glass so about half are broken.
Mix in the flour, baking powder, sliced spring onion, mint, lemon zest and a good pinch of salt, then add the cold water a spoonful at a time until it forms a thick batter that just holds together.
Heat the oil in a non-stick pan over a medium heat and fry heaped spoonfuls of the mix, flattened slightly, for three to four minutes a side until golden and firm. You should get five or six.
Whisk the tahini with the lemon juice and enough water to make it pourable, and serve with the fritters and leaves.

Worth knowing

The batter without egg is fragile until it sets, so do not flip early. When the edges look dry and the underside is golden it will hold.
Two hundred grams of peas is where the protein comes from, and it is honest but not high. A poached egg on top takes it past 25 g and adds about 80 kcal.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.