Falafel is a beloved Middle Eastern dish traditionally made with ground chickpeas or fava beans, mixed with herbs and spices, then deep-fried to perfection. For a refreshing twist, this recipe uses green peas, adding a vibrant color and a subtle sweetness to the classic falafel flavor. Perfect as an appetizer, snack, or main dish, green peas falafel can be served in pita bread, over salads, or as part of a mezze platter. This healthy, plant-based option is also packed with protein, fiber, and nutrients.
Why Make Falafel with Green Peas?
Green peas offer a fresh, spring-like flavor that complements the traditional ingredients used in falafel. They’re also rich in plant-based protein and contain a wide variety of vitamins, minerals, and antioxidants. Using green peas gives the falafel a slightly lighter texture and a gorgeous green hue, making it an appealing dish both in taste and appearance.
Green Peas Falafel Recipe
Ingredients:
1 ½ cups frozen green peas (thawed)
1 cup canned chickpeas (or cooked chickpeas)
½ cup fresh parsley (packed)
½ cup fresh cilantro (packed)
1 small onion (chopped)
2-3 garlic cloves (minced)
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon ground cayenne pepper (optional, for heat)
Salt and pepper to taste
1 teaspoon baking powder (for a lighter texture)
2 tablespoons all-purpose flour or chickpea flour (adjust as needed)
Vegetable oil for frying (or use baking method)
Instructions:
Prepare the Ingredients
If using frozen green peas, thaw them by letting them sit at room temperature or quickly blanching them in boiling water for 1-2 minutes. Drain and set aside.
Drain and rinse the chickpeas.
Blend the Falafel Mixture
In a food processor, combine the green peas, chickpeas, parsley, cilantro, onion, garlic, cumin, coriander, cayenne (if using), and a pinch of salt and pepper. Pulse until the mixture is finely chopped but not completely smooth. It should have some texture but hold together when pressed.
Add the baking powder and flour, and pulse a few more times to incorporate. The flour helps bind the mixture and adds a bit of structure to the falafel.
Shape the Falafel
Scoop about 2 tablespoons of the mixture and form it into small balls or patties. If the mixture is too wet, add a bit more flour. If it’s too dry, add a little water or oil.
Chill the Falafel
For the best texture, refrigerate the falafel balls or patties for about 30 minutes before cooking. This helps them firm up and hold their shape during frying.
Cooking Methods:
Frying
Heat about 1 inch of vegetable oil in a skillet over medium heat. Once hot, fry the falafel in batches, turning occasionally until golden brown and crispy on all sides (about 3-4 minutes per side). Transfer to a paper towel-lined plate to drain excess oil.
Baking
Preheat the oven to 400°F (200°C). Arrange the falafel on a lightly oiled baking sheet and brush the tops with olive oil. Bake for 20-25 minutes, flipping halfway through, until golden and crisp.
Serve the Falafel
Serve the falafel hot with pita bread, hummus, tahini sauce, or yogurt sauce. It pairs wonderfully with a fresh salad or pickled vegetables for a complete meal.
Tips for Perfect Green Peas Falafel:
Use Fresh Herbs:
Parsley and cilantro are essential for flavor and color. Be generous with them to give your falafel a fresh, herby taste.
Adjust Spices to Taste: If you prefer a milder falafel, skip the cayenne pepper. For extra flavor, consider adding a pinch of smoked paprika or sumac.
Chill the Mixture: Chilling helps the falafel hold together better when frying or baking. Don’t skip this step if you want perfectly shaped falafel.
Serving Idea: For a lighter, healthier option, serve your green peas falafel in a wrap with lettuce, cucumbers, and a drizzle of lemon-tahini sauce.
Health Benefits of Green Peas:
Green peas are a nutrient-dense ingredient, rich in fiber, protein, and vitamins A, C, and K. They also contain antioxidants like flavonoids and carotenoids, which support heart health and reduce inflammation. By adding green peas to your falafel, you’re not only enhancing its flavor but also boosting its nutritional profile.
How to Store and Reheat:
Refrigerating: Store leftover falafel in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven to restore its crispy texture.
Freezing:
You can freeze uncooked falafel balls for up to 2 months. Place them on a baking sheet to freeze individually before transferring to a freezer-safe bag. When ready to cook, fry or bake them directly from frozen, adding a few extra minutes to the cooking time.
Conclusion:
Green peas falafel offers a delightful variation of the traditional recipe, with a fresh and light taste that’s perfect for any meal. Its vibrant green color makes it as visually appealing as it is delicious. Whether you're frying or baking, this version of falafel is sure to be a hit with family and friends, offering a nutritious and flavorful option for plant-based meals.
Enjoy your green peas falafel with your favorite sides, sauces, and dippers!
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