Courgette Fritters, Veggie Quinoa & Creamy Avo
A colourful feast to fuel your summer. Courgette fritters, flavoured with smokey paprika and oregano, pan-fried till golden and crispy. Made even better with a zingy avo mash. A side of quinoa and lentils, studded with vitamin-dense veg to keep it filling. You'll be wishing for seconds.
You supply: coconut oil, salt, pepper. The figures below are for the dish cooked as instructed, so they count these rather than what arrives in the box.
How it compares
More than 16% of the 576 meals we track.
16th percentileAround the middle of the 576 meals we track.
57th percentileThis brand doesn’t publish it, so the meal sits outside this comparison.
Worth knowing
- Salt 0.3g — 5% of an adult's 6g daily maximum, in one meal.
- Saturates 6.3g — 32% of the 20g daily reference intake.
- Fibre 15g — 50% of the 30g daily recommendation.
- Mindful Chef declares none of the 14 UK allergens for this meal.
Reference intakes are published UK adult figures — a 6g daily maximum for salt, 20g for saturates and a 30g recommendation for fibre. We divide; we don’t score.
Full nutrition — as published by Mindful Chef
| Nutrient | Per Serving | Per 100g |
|---|---|---|
| Energy / Calories | 599 kcal | — |
| Protein | 21 g | — |
| Carbohydrates | 54 g | — |
| of which sugars | 12 g | — |
| Fat | 34 g | — |
| of which saturates | 6.3 g | — |
| Dietary Fibre | 15 g | — |
| Salt | 0.3 g | — |
| Sodium equivalent | 120 mg | — |
A blank means Mindful Chef doesn’t publish it — we never fill the gap with a zero or an estimate.
Ingredients and allergens — 13 listed, in order
110g baby tomatoes, 1 garlic clove, 1 unwaxed lime, 4 tbsp chickpea flour, 1 tsp smoked paprika, 1 tbsp nutritional yeast, 1 courgette, 80g quinoa, 1 handful of fresh mint, 1 romano pepper, 230g lentils, 1 avocado, 80g almond yoghurt
Contains (brand-declared)
Mindful Chef declares none of the 14 UK allergens for this mealMay contain traces
No separate trace allergens publishedSuitable for
The maths — protein density, cost per 100 calories and six more
Worked out from the figures the brand publishes. Click any of them to see the sum and the inputs used.
Where each number came from — 10 fields, traced to Mindful Chef
Where each number came from
Every figure on this page was read from Mindful Chef's own published pages. Below is the text we read, and where on their site we read it.
| Field | What their page said | What we stored | How we read it | Certainty |
|---|---|---|---|---|
| calories_kcal | 599 calories | 599 kcal | json ld | Read as published |
| protein_g | 21g | 21 g | json ld | Read as published |
| carbs_g | 54g | 54 g | json ld | Read as published |
| fat_g | 34g | 34 g | json ld | Read as published |
| saturated_fat_g | 6.3g | 6.3 g | json ld | Read as published |
| sugars_g | 12g | 12 g | json ld | Read as published |
| fibre_g | 15g | 15 g | json ld | Read as published |
| salt_g | 120mg | 0.3 g | json ld | Worked out from published values |
| sodium_mg | 120mg | 120 mg | json ld | Read as published |
| ingredient_list_text | 110g baby tomatoes, 1 garlic clove, 1 unwaxed lime, 4 tbsp chickpea flour, 1 tsp smoked paprika, 1 tbsp nutritional yeast, 1 courgette, 80g quinoa, 1 handful of fresh mint, 1 romano pepper, 230g lentils, 1 avocado, 80g almond yoghurt | 110g baby tomatoes, 1 garlic clove, 1 unwaxed lime, 4 tbsp chickpea flour, 1 tsp smoked paprika, 1 tbsp nutritional yeast, 1 courgette, 80g quinoa, 1 handful of fresh mint, 1 romano pepper, 230g lentils, 1 avocado, 80g almond yoghurt | json ld | Read as published |
Tell me when Courgette Fritters, Veggie Quinoa & Creamy Avo changes
Recipes get reformulated and portions shrink without an announcement. We read this page every week anyway.
Every figure above is read from what the brand publishes, and brands change their pages without telling us. If something here does not match this meal as it is sold today, we would rather hear it than print it.