High-protein edamame and courgette fritters

High-protein edamame and courgette fritters: savoury fritters with edamame, courgette, egg, spring onions and almond flour.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 320 kcal per serving
• Protein: 22 g
• Fat: 16 g
• Carbs: 14 g

Ingredients

• 2 large eggs
• 200 g shelled edamame beans
• 1 medium courgette
• 2 thick spring onions
• 3 tbsp blanched almond flour
• 2 tbsp olive oil
• 1 pinch of grated lime zest
• ½ tsp garlic powder
• Salt and black pepper

Method

You’ll need: frying pan · mini chopper · chopping board · knife · mixing bowl · sieve · grater · spatula

1. Leave the edamame to steep briefly in hot water, then drain. Chop them only roughly in a food processor so they keep some bite.
2. Grate the courgette and squeeze it out very well. Slice the spring onions into fine rings.
3. Mix the edamame, courgette, spring onions, eggs and almond flour in a bowl. Stir in the lime zest, garlic powder, salt and black pepper until you have a mixture you can shape.
4. Warm the olive oil in a large frying pan over a medium heat. Add the mixture in portions and shape into flat fritters.
5. Fry the fritters until golden brown on the first side, then carefully turn them. Fry the second side until crisp too, until they're nicely browned all over.
6. Serve warm. A dollop of yoghurt with lime or a fresh green salad goes well with them.

Good to know

These fritters are savoury, juicy and satisfying. I especially like them when things should be easy but still fresh and really tasty.

Swaps

Almond flour → coconut flour Olive oil → avocado oil or ghee (heat-stable for frying, no seed oils) Edamame → green peas or lupin beans (a similar protein base; peas are milder, lupins contain even more protein)

Allergens

The recipe contains egg, almonds (tree nuts) and soya as allergens; usually well suited to children if they already tolerate soya, egg and nuts, and during pregnancy eggs cooked through and well-heated edamame are the safe choice.

Frequently asked questions

Does edamame suit a sensitive stomach?

Often, yes, especially cooked and in moderate amounts. If you have a sensitive stomach, soya beans can still cause wind because of their fibre and fermentable carbs.

What nutrients does courgette contain?

Courgette mainly provides water, some fibre, potassium and small amounts of vitamin C. It tastes mild and makes the fritters juicy without making them heavy.

Why are eggs more than just a binder in this recipe?

Eggs provide protein as well as choline, vitamin B12, selenium and some vitamin D. They also hold the fritters together so they're easy to turn in the pan.

What does almond flour bring nutritionally?

Almond flour contains unsaturated fats, vitamin E, magnesium and some fibre. The exact composition varies from product to product.

Is lime zest only there for flavour?

Mainly, yes. It contains small amounts of essential oils and plant compounds that make the flavour noticeably fresher – a single pinch is enough for the whole batch of fritters.

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