Healthy Baked Pea Falafel
Servings Prep Time
4(makes 15 falafel) 15 minutes
Cook Time
40 minutes
Servings Prep Time
4(makes 15 falafel) 15 minutes
Cook Time
40 minutes
Ingredients
INGREDIENTS
  • 1can chickpeas(400g, then drained + rinsed)
  • 1cup frozen petit pois(120g)
  • 3 tbsp extra virgin olive oil
  • 3/4small onion, finely diced(50g)
  • 3 garlic cloves, minced
  • 3/4cup parsley, stalks removed(20g)
  • 5g fresh mint leaves
  • 1tsp ground cumin
  • 1/2tsp ground coriander
  • 1/4tsp paprika
  • zestof 1/2 lemon
  • 3/4 tsp flaked sea salt, or to taste
  • 1/3tsp cracked black pepper
  • 1tbsp tahini
  • 2tbsp chickpea / gram flour
  • 1/2tsp bicarbonate of soda/ baking soda
Instructions
  1. Preheat the oven to 180c / 160 fan.
  2. Add the frozen peas to a mug of boiled water and allow to thaw for 4 minutes. Drain. Place between 2 sheets of kitchen roll and pat dry.
  3. Add the chickpeas to 2 sheets of clean kitchen roll and roll to loosely remove some of the skins and to dry. Discard and Loose skins but don’t worry you don’t have to be precise and remove every skin!
  4. Transfer the peas and chickpeas to a baking tray lined with greaseproof paper. Bake in the oven for 10 minutes. This will allow them to dry out a bit and will stop your falafel becoming too wet and falling apart. It also means you don’t have to use dried chickpeas and soak for 12 hours! When the time is up remove from the oven and allow to fully cool.
  5. Meanwhile, add 1 tbsp of olive oil to a pan. Fry the onions on a medium heat for about 3 minutes until soft + slightly golden. Add the garlic and fry for about 1 more minute until fragrant. Remove from the heat and allow to cool a bit.
  6. When the chickpeas and peas are cooled add to a food processor along with the onion mix and all the remaining falafel ingredients. Pulse (using the S blade) until combined and the texture is a little sticky.
  7. Roll into 15 falafel sized balls and place on a baking tray lined with greaseproof paper. Option to slightly wet your hands with a tiny bit of water to make them easier to roll if your mix is a touch sticky.
  8. Drizzle + roll the falafel in 2 – 3 tbsp of olive oil. You want a generous coating so they’re not dry and go nice and crisp.
  9. Increase the temperature of the oven to 220C / 200 fan. When hot bake in the oven for about 25 – 30 minutes, turning after about 15 minutes, or until golden on the outside and soft in the middle.
  10. Serve with your choice of couscous, raw and roasted vegetables, olives, vegan feta, pitta breads, dairy free tzatziki. I served mine on a mezze platter with homemade za’atar spiced cauliflower rice, gluten free pitta, raw cucumber, roasted veggies, olives, tofu feta and a coconut yoghurt tzatziki.