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How to Make Falafel with Peas: A Flavorful Twist on a Classic Dish

Falafel is a beloved Middle Eastern dish made of deep-fried or baked patties made from ground chickpeas or fava beans, often mixed with various herbs and spices. Traditionally served in pita bread with vegetables and a tahini sauce, falafel has become a staple in many parts of the world. But what if you could make falafel with peas instead of chickpeas? This variation offers a fresh twist on the classic, introducing a delightful new flavor profile that’s both nutritious and easy to prepare.

In this comprehensive guide, we’ll walk you through everything you need to know about making falafel with peas, from selecting the right peas to preparing the dough and frying or baking the patties. Along the way, we’ll highlight the benefits of peas, tips for perfect falafel, and suggest some creative ways to serve them.

Why Make Falafel with Peas?

Peas, particularly green peas, offer numerous benefits that make them a great alternative to chickpeas. Not only are peas rich in protein and fiber, but they also contain essential vitamins and minerals like vitamin K, vitamin C, folate, and manganese. They also have a naturally sweet flavor and vibrant color, which can lend a unique twist to traditional falafel recipes.

Using peas in falafel can also be a good option for people with legume allergies or those looking to vary their protein sources. Additionally, peas are often more affordable and accessible than chickpeas in certain regions, making this variation an economical choice.

Ingredients for Making Falafel with Peas

To make falafel with peas, you’ll need a selection of fresh or frozen peas, along with several other pantry staples. Here’s a breakdown of the basic ingredients:

Frozen or Fresh Green Peas (2 cups): The star ingredient. Frozen peas are more convenient, but fresh peas can also be used if available. Peas provide a natural sweetness and vibrant color that will stand out in your falafel.
Garlic (2-3 cloves): Garlic gives a bold flavor to the falafel and complements the sweetness of the peas.
Onion (1 medium): Onion adds a savory depth to the falafel mixture. You can use yellow, white, or red onion based on your flavor preference.
Fresh Parsley (½ cup, chopped): Parsley brings a fresh, herbaceous flavor that balances the richness of the peas and enhances the overall taste.
Fresh Cilantro (½ cup, chopped): Cilantro is a classic herb used in falafel, adding brightness and a slightly peppery taste that complements the peas.
Ground Cumin (1 teaspoon): Cumin is a staple in Middle Eastern cooking, giving falafel its characteristic warm and earthy flavor.
Ground Coriander (1 teaspoon): Coriander adds a citrusy and slightly sweet flavor, which works well with the peas.
Baking Powder (1 teaspoon): This helps the falafel rise and become light and airy, rather than dense.
Chickpea Flour (½ cup): Chickpea flour is often used to bind falafel ingredients together and give it the right texture. If you want a gluten-free version, chickpea flour is perfect, though you can also use regular all-purpose flour if you prefer.
Olive Oil (2 tablespoons): Olive oil adds richness to the falafel mixture and helps in frying or baking.
Salt (to taste): Salt enhances the flavors of the ingredients and balances the sweetness of the peas.
Pepper (to taste): Freshly ground black pepper adds a slight heat and sharpness.
Water (1-2 tablespoons): A small amount of water is used to adjust the consistency of the mixture. You want the dough to hold together but not be too wet. Check out other blogs

Optional Ingredients

Lemon Juice (1 tablespoon): A dash of fresh lemon juice brightens the flavor and adds a tangy kick that balances the sweetness of the peas.
Baking Soda (½ teaspoon): Baking soda can make the falafel fluffier and lighter.
Hot Sauce or Chili Flakes: For a spicier variation, adding some chili flakes or hot sauce to the mix can bring heat to the falafel.

Step-by-Step Instructions to Make Falafel with Peas

Step 1: Prepare the Peas

If you’re using fresh peas, shell them and give them a quick rinse under cold water. If using frozen peas, thaw them completely and drain off any excess water. It’s important to remove excess moisture to prevent the falafel mixture from becoming too watery. Once prepared, set the peas aside.

Step 2: Blend the Ingredients

In a food processor or blender, combine the peas, garlic, onion, parsley, and cilantro. Pulse the mixture until it’s finely chopped but not a complete puree. You want to keep some texture in the mixture, which will help the falafel hold its shape during cooking.

Once the vegetables are finely chopped, add the cumin, coriander, salt, pepper, baking powder, chickpea flour, and olive oil. Pulse again to incorporate the dry ingredients into the pea mixture. If the dough feels too dry, add a little water, one tablespoon at a time, until you get a dough-like consistency. The mixture should be firm but pliable.

Step 3: Chill the Mixture

Once your falafel dough is ready, it’s a good idea to chill it in the refrigerator for 30 minutes to an hour. This helps the ingredients bind together and makes it easier to form the falafel into balls or patties. While the dough is chilling, you can prepare your frying oil or preheat your oven if you’re baking.

Step 4: Shape the Falafel

After chilling, take small portions of the dough (about 1-2 tablespoons) and roll them into balls or form them into flat patties using your hands. You can also use a falafel scoop or spoon to help shape the mixture. Make sure the falafel aren’t too large, as they should cook evenly.

If you’re using a deep fryer or frying pan, make sure the oil is hot enough before adding the falafel. To test the temperature, drop a small piece of dough into the oil. If it bubbles and floats to the surface, the oil is ready.

Step 5: Fry or Bake the Falafel

Frying Method:

To fry the falafel, heat vegetable oil in a deep frying pan or pot over medium-high heat. Once the oil is hot, carefully drop the falafel into the oil, ensuring that they are not overcrowded. Fry the falafel for about 4-5 minutes, turning them occasionally to ensure they brown evenly on all sides. They should be golden and crisp on the outside while remaining soft on the inside.

Baking Method:

If you prefer a healthier option, you can bake the falafel. Preheat your oven to 375°F (190°C). Arrange the falafel on a baking sheet lined with parchment paper or lightly greased. Bake for 25-30 minutes, flipping halfway through, until the falafel are golden brown and crispy on the outside.

Serving Suggestions

Falafel with peas can be served in many ways, just like traditional falafel. Here are a few ideas to inspire your meal:

Falafel Pita Pockets: Stuff your pea falafel into warm pita bread with some lettuce, tomatoes, cucumbers, red onions, and a generous drizzle of tahini sauce or yogurt-based sauce. Add pickled vegetables for an extra tangy kick.
Falafel Salad: Serve your pea falafel over a bed of mixed greens, such as arugula, spinach, or romaine. Top with chopped tomatoes, cucumbers, olives, and red onion. Drizzle with tahini dressing or your favorite salad dressing.
Falafel Wraps: Wrap the pea falafel in a whole-wheat or gluten-free wrap with fresh vegetables, hummus, and a few dashes of hot sauce for added flavor.
Falafel Platter: Serve the falafel as part of a mezze platter, alongside other dishes like hummus, baba ganoush, tabbouleh, and baba ghanoush. This is a great option for family-style dining.
Falafel with Rice: For a more filling meal, serve your pea falafel alongside rice pilaf or couscous. Add a simple cucumber and tomato salad on the side.

Nutritional Benefits of Falafel with Peas

Peas are a nutritional powerhouse. By using peas in your falafel, you’re increasing the fiber, protein, and micronutrient content of the dish. Here’s a breakdown of some of the health benefits:

High in Protein: Green peas are an excellent source of plant-based protein, making them an ideal ingredient for vegetarians and vegans. Protein is essential for building and repairing tissues and muscles.
Rich in Fiber: Peas contain a good amount of dietary fiber, which helps regulate digestion, control blood sugar levels, and keep you feeling full longer.
Low in Fat: This falafel recipe is naturally low in fat, particularly if you bake the falafel instead of frying them. This makes it a lighter alternative to other deep-fried snacks.
Packed with Vitamins and Minerals: Peas are rich in vitamin K, which supports bone health, as well as folate, which is important for cell growth and tissue repair. They also contain vitamin C, which is crucial for immune health.

Final Thoughts

Falafel with peas offers a delicious, nutritious, and creative twist on the traditional Middle Eastern classic. Whether you’re looking for a new flavor