I’m sharing my secret today guys on how to make the best healthy falafel without having to soak chickpeas. No falling apart, not soggy – crisp on the outside and moist in the centre. Snuggle in. Here goes…
These healthy Baked Pea Falafel are so tasty and perfect if you’re looking for a summery update to your traditional falafel. Adding the petit pois (better than garden peas in my opinion but you can use either) adds a wonderful sweetness that i’m so in love with. Couple this with lots of fresh parsley, mint, spices, tahini and lemon zest, they’re packed full of flavour and actually good for you!
How to make the best Baked Pea Falafel without soaking dried chickpeas for 12 hours!
Don’t have time to soak chickpeas for hours or only have a tin on hand? I hear you. These vegan baked falafel don’t require you to soak any chickpeas. They use tinned chickpeas.
You’re probably going yes but this causes my falafel to be a bit wet and fall apart. I have a solution for you today guys. It takes 10 minutes and 100% worth it.
Want to know what it is?
- PAT THE CHICKPEAS + PEAS in kitchen roll to first dry
- DRY OUT THE CHICKPEAS + PEAS in the oven for 10 minutes (180C/ 160 fan) then allow to cool
- Add 2 tbsp of chickpea flour to the mix
A combination of these three things will result in the perfect pea falafel texture that holds together perfectly and is a little crisp on the outside and soft in the centre.
WHAT ARE THESE BAKED PEA FALAFEL MADE OF?
Super easy to make and so tasty these pea falafel use just a handful of everyday ingredients that you probably already have in your cupboards, freezer or can easily get from any supermarket. The ingredients list include:
TINNED CHICKPEAS
ONION
GARLIC
FROZEN PETIT POIS
GROUND CUMIN, CORIANDER, PAPRIKA, SALT + PEPPER
FRESH PARSLEY + MINT
CHICKPEA / GRAM FLOUR
LEMON ZEST
TAHINI
OLIVE OIL
How’s best to serve these healthy baked pea falafel?
You can serve these with couscous, quinoa, rice, roasted veggies, in a pitta, with hummus or tzatziki. I made a platter up of zatar flavoured cauliflower rice, olives, cucumber, tofu feta, coconut yoghurt tzatziki, gluten free naan and olives.
I hope you enjoy them guys.
Healthy Baked Pea Falafel
INGREDIENTS
- 1 can chickpeas (400g, then drained + rinsed)
- 1 cup frozen petit pois (120g)
- 3 tbsp extra virgin olive oil
- 3/4 small onion, finely diced (50g)
- 3 garlic cloves, minced
- 3/4 cup parsley, stalks removed (20g)
- 5 g fresh mint leaves
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/4 tsp paprika
- zest of 1/2 lemon
- 3/4 tsp flaked sea salt, or to taste
- 1/3 tsp cracked black pepper
- 1 tbsp tahini
- 2 tbsp chickpea / gram flour
- 1/2 tsp bicarbonate of soda/ baking soda
Method
- Preheat the oven to 180c / 160 fan.
- 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.
- 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!
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
