Baked Green Pea & Chickpea Falafels

Ingredients

• 330 g (2 cups)cooked chickpeas
• 145 g (1 cup)frozen green peas
• 2garlic cloves
• 1lemon
• 1spring onion
• 15 g (1/4 cup)fresh parsley
• 3 tbspfresh mint leaves
• 2 tbsptahini
• 2 tbspplain flour
• 2 tbspground flaxseeds
• 2 tspground cumin
• 2 tspcoriander seeds
• 1/4 tspcayenne pepper
• 1 tbspolive oil
• 6wholemeal pitta breads
• 240 g (1 cup)vegan tzatziki
• 240 g (1 cup)hummus
• 1 cupromaine lettuce
• 110 g (3/4 cup)cherry tomatoes

Instructions

1. 1

   Heat the oven

   Line a baking tray and preheat the oven to 200°C (400°F).

2. 2

   Dry the chickpeas

   If using chickpeas from a jar or tin, rinse and drain them, then dry them thoroughly with a clean tea towel.

3. 3

   Prepare the peas

   Rinse the frozen peas under warm water until defrosted. Squeeze out as much liquid as you can by hand.

4. 4

   Blend the mixture

   Put all the falafel ingredients in a food processor and blend until smooth. Leave the mixture to firm up for 5 minutes.

5. 5

   Shape the patties

   Take a heaped tablespoon of mixture at a time and form it into small patties. Dust your hands with a little flour to prevent sticking.

6. 6

   Oil the patties

   Brush a generous amount of oil over both sides of each patty on the baking tray.

7. 7

   Bake until golden

   Bake on the centre shelf of the preheated oven for about 30 minutes, turning the patties once halfway through, until golden.

8. 8

   Choose how to serve

   Serve the patties in a wrap, a nourish bowl or a salad.

What are falafels?

Falafels are spiced legume patties associated with Middle Eastern cooking, often served with bread, salads and sauces. This version takes a quicker route than traditional recipes that start with dried chickpeas, using cooked chickpeas and green peas instead.

Fresh parsley and mint bring a fragrant, fresh note, while cumin, coriander and cayenne add warmth. Baking makes these patties easy to cook on a tray, ready to tuck into pitta or add to a bowl.

Nutrition and macros by portion

The nutrition label shows one serving as written: 512 calories, 18g protein, 82g carbs, 13g fat.

The listed nutrition per serving is 512 kcal, with carbohydrates mainly from the chickpeas, peas and pitta, and fat from tahini, olive oil and the hummus and tzatziki. The chickpeas and peas contribute protein, as do the accompaniments. For a balanced plate, serve the patties with a generous share of the lettuce and tomatoes.

Getting the mixture right

Dry chickpeas: after rinsing and draining, pat them thoroughly with a tea towel. Excess water can leave the mixture too soft to shape.

Squeeze the peas: defrost them under warm water, then press out as much liquid as possible. The drier they are, the easier it is to form patties that hold together.

Blending and shaping

Blend evenly: process the falafel ingredients until smooth, then let the mixture rest for 5 minutes as directed. This brief pause gives the mixture a chance to firm up before shaping.

Shape gently: use a heaped tablespoon for each small patty and flour your hands if the mixture sticks. Aim for patties of a similar size so they bake at a similar rate.

Baking for colour

Turn halfway: bake at 200°C for about 30 minutes on the centre shelf, flipping the patties once midway through. The recipe’s cue is a golden surface; begin checking as the stated baking time approaches.

Use the oil generously enough to coat both sides, as directed. This helps the exposed surfaces colour during baking.

The herbs and spices

Fresh herbs: parsley and mint give the chickpea-and-pea base a bright, herbal flavour. Use the amounts listed so they complement rather than overwhelm the spices.

Warm seasoning: cumin, coriander seeds and cayenne add depth and a little heat. The lemon, garlic and spring onion round out the mixture with freshness and savoury flavour.

Serving ideas

In pitta: fill wholemeal pitta with falafels, lettuce, cherry tomatoes, hummus and vegan tzatziki for a complete meal. The sauces add creaminess while the salad brings crunch.

In a bowl: serve the patties over salad or in a nourish bowl, with the listed accompaniments alongside. This also makes it easy to portion the pitta and toppings to suit your appetite.

Recipe notes & tips

• Dry the chickpeas well after rinsing to help the mixture hold together.
• Squeeze the defrosted peas thoroughly before adding them to the processor.
• Use a little flour on your hands when shaping sticky patties.
• Make the patties a similar size so they bake evenly.
• Turn the patties once halfway through baking for colour on both sides.
• Serve the hummus and vegan tzatziki alongside so everyone can add their preferred amount.

Variations

• More herbs: Add extra parsley or mint for a greener, more aromatic flavour.
• Milder heat: Reduce the cayenne for a less spicy batch.
• Pitta filling: Add the patties, lettuce, tomatoes, hummus and vegan tzatziki to wholemeal pitta.
• Salad bowl: Serve the falafels over lettuce and tomatoes with the sauces on the side.
• Smaller patties: Shape the mixture into smaller portions and keep an eye on them as they bake.

Common mistakes to avoid

• Wet chickpeas: They can make the mixture hard to shape; dry them thoroughly after rinsing.
• Watery peas: Squeeze out as much liquid as possible after defrosting.
• Skipping the rest: Give the blended mixture its 5 minutes to firm up before shaping.
• Sticky hands: Dust your hands with a little flour while forming the patties.
• Uneven patties: Use a heaped tablespoon for each one so they cook at a similar pace.
• Forgetting to turn: Flip the patties once halfway through the bake for even browning.

How to store

Refrigerate leftover cooked patties in an airtight container and use within 3 days. Reheat in an oven until hot throughout, or warm them in a frying pan; store the sauces and salad separately where possible.

Frequently asked questions