Main image of Baked Green Pea & Chickpea Falafels

Baked Green Pea & Chickpea Falafels

40 min

Meal

Make-ahead

We love falafels, especially when they're homemade using fresh herbs. Traditionally, falafels are made from dry chickpeas, but for this recipe, we're speeding it up by using cooked chickpea straight out of a jar. Enjoy these falafels in wraps, salads, or on top of nourish bowls!

Servings

(3 falafels per serving)

Total

40 min

Prep

10 min

Cook

30 min

Contains

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sesame

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gluten

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soy

Free from

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peanut

Treenut symbol

tree nut

Ingredients

Falafels

  • 2 cups (328 g)
    cooked chickpeas
  • 1 cup (134 g)
    frozen green peas
  • 2
    cloves garlic
  • 1
    lemon, juiced
  • 1
    stalk green onion
  • ¼ cup (4 g)
    fresh parsley
  • ¼ cup (8 g)
    fresh mint leaves (optional)
  • 2 Tbsp (30 mL)
  • 2 Tbsp (17 g)
    all-purpose flour, plus more for dusting
  • 2 Tbsp (14 g)
    ground flaxseeds
  • 2 tsp (4 g)
    ground cumin
  • 2 tsp (3 g)
    whole coriander seeds
  • ¼ tsp
    cayenne pepper
  • 1 Tbsp (15 mL)
    olive oil, for coating

Assembly

  • 6
    whole wheat pita breads
  • 1 cup (189 g)
  • 1 cup (246 g)
  • 1 cup (35 g)
    romaine lettuce, chopped
  • ¾ cup (112 g)
    cherry tomatoes, chopped

Directions

  1. Preheat the oven to 390°F (200°C) and line a baking tray.
  2. Rinse and drain the chickpeas if from a jar or can, and dry well using a kitchen cloth.
  3. Rinse the frozen peas with warm water until defrosted. Then using your hands, squeeze as much liquid out of the peas as possible.
  4. Add all of the falafel ingredients to a food processor and blend until smooth. Let the mixture sit for 5 to firm up.
  5. Scoop up 1 Tbsp of the mixture at a time and shape into small patties. Coat your hands with a bit of flour to keep the mixture from sticking*.
  6. Brush a generous amount of oil on both sides of each patty on the baking tray.
  7. Bake on the centre rack of the preheated oven until golden, about 30 minutes, giving the patties a flip once halfway.
  8. Enjoy the patties in a wrap, nourish bowl, or salad.

Notes

  • * A slightly moist mixture makes for better falafels as baking them dries them out. If the mixture is too wet, add 1 Tbsp more of either flour, ground flaxseeds, or breadcrumbs, and let it sit again for a few minutes to absorb the liquid.

Storage

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Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains & Starches 53%

all-purpose flour

whole wheat pita bread

Proteins 29%

cooked chickpeas

frozen green peas

tahini

ground flaxseeds

hummus

Fruits & Veggies 18%

clove garlic

lemon

stalk green onion

fresh parsley

fresh mint leaf

romaine lettuce

cherry tomato

Calcium

vegan tzatziki

Fat

tahini

ground flaxseeds

olive oil

hummus

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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Martunia - Jan. 14, 2023, 7:22 a.m.

These falafels are very tasty and really easy and quick to make. 10/10 🥰


Liesbeth - Dec. 22, 2022, 7:40 a.m.

I love these! My boyfriend and I make them all the time. However it does take some time. We were wondering - do you think we could make a big batch and freeze them? And if so, before or after baking? Thank you for the great recipe!

PUL Team - Dec. 22, 2022, 6:23 p.m.

Hey there, Liesbeth, we haven't tested it out but have heard from others that have frozen them successfully! You could likely freeze the uncooked falafels (wrapped individually or spaced apart to ensure they don’t stick together) for up to 5-6 months. Alternatively, the cooked falafels could likely be frozen for 2-3 months. Opting to freeze the uncooked falafels and then cooking them when ready or thawing cooked frozen falafels in the fridge overnight might help the texture. We hope this helps for now 😃

Liesbeth - Dec. 27, 2022, 7:44 p.m.

Thank you!!


Babli - Dec. 2, 2022, 5:58 a.m.

Hi Sadia,

Hope all is well. I would like to know if I can use an air fryer instead of the oven.

Thanks!

PUL Team - Dec. 2, 2022, 4:34 p.m.

Hey there, Babli, we haven't tested it out, but imagine it could work! We'd recommend keeping a close eye on them as the patties will bake much quicker - such as 5 minutes or so.

Babli - Dec. 2, 2022, 5:30 p.m.

Thank you! 😊


toni - Sept. 25, 2022, 7:33 p.m.

these are SO GOOD (along with every other recipe on the PUL site!). also, deciding to make the tzatziki sauce last minute was definitely the right choice - the combo was great. i will definitely be adding this one to my list of favorite meals to make. thank you for such delicious (and nutritious!) recipes, sadia! and I have to say, i know the new website must have been a massive undertaking to complete, but it's really genius and so well-thought out, so I had to make sure you guys know it's appreciated!

PUL Team - Sept. 26, 2022, 4:50 a.m.

Oh, Toni, thank YOU for the kind words and support - it means so much! So glad the recipe was enjoyed 💛


Amrita - Sept. 18, 2022, 7:56 p.m.

This isn't related to the recipe but just a thought I had while making this recipe (while forming the patties, to be precise haha) , so I thought I'd post it here. I would be really interested in a video and/or article talking about store-bought ready-made ingredients and which ones are kind of ok to use on a regular basis and which ones are not so much. For instance, in this recipe, I'm making the falafel from scratch and using store-bought hummus because, well, I don't have the time to make both from scratch, and it occurred to me that by making falafel at home I'm avoiding something deep-fried, whereas the ingredients on my store-bought hummus seem ok so I can save some time by not making that myself.

Also related to this would be information on how to read labels and make smarter choices while buying readymade stuff (for example, I see canned stuff containing EDTA, calcium chloride and I don't know if that is good or bad or ok and I never get around to researching it on my own). I know you often mention this kind of thing tangentially in your videos (rinse canned chickpeas to remove salt! frozen vegetables have good nutritional value!), but I would, personally, find a compilation of such information very useful (apologies if this already exists and I've missed seeing it!).

I really appreciate that you don't demonize ready-made stuff at PUL content - I wish I could make all my food from scratch but I can't!

Thanks!

P.S. This recipe is great, too! :-)

PUL Team - Sept. 19, 2022, 4:45 a.m.

Hello dearest Amrita 😃 Thank you for the very kind words and request - it means so much. Ready-made items can certainly be more accessible for some of us! We've noted down the idea for future content. In the meantime, you may find our general nutrition articles helpful if you haven't already seen them: https://www.pickuplimes.com/a…. We have a little bit of information on calcium and food labels specifically in this one: https://www.pickuplimes.com/a…


Neha - Aug. 17, 2022, 2:08 a.m.

If we want to avoid all purpose flour, what are healthy alternatives to that? can we just skip that

PUL Team - Aug. 17, 2022, 3:04 a.m.

Hey Neha, the flour helps to soak up extra liquid and keeps the falafel together so we wouldn't recommend omitting it without adjusting the recipe. We haven't tested it out, but we imagine you could use an a different flour such as chickpea, oat, or an alternative gluten-free flour mix.

Be sure to still squeeze as much liquid out of the peas as possible if you give it a try! If the patties end up too wet you can add 1 tablespoon more of either flour, ground flaxseeds, or breadcrumbs, and let it sit again for a few minutes to absorb excess liquid 🙂


Kelsey - Aug. 15, 2022, 11:13 p.m.

So easy to make and delicious on a pita with veggies, hummus, and the PUL tzatziki. This is my second batch I’ve made and I got a little creative and added fresh basil, turmeric, and black pepper and they turned out so good

PUL Team - Aug. 16, 2022, 1:58 a.m.

We appreciate it so much, Kelsey, and that sounds delicious!


Mireia - June 11, 2022, 9:30 p.m.

So delicious and easy to make!! And so versatile too!! I love them!


Christine - May 29, 2022, 9:31 a.m.

I normally don’t really like falafel because I find it too dry but these are moist, quick to make and very tasty. Thank-you Sadia

PUL Team - May 29, 2022, 5:43 p.m.

Woop woop 😃 We appreciate the kind words, Christine, thank you!


Caitlin - May 18, 2022, 1:39 p.m.

So I made this once and followed the recipe and it worked great! Tried to make it a second time recently and totally forgot to drain the peas and had a large lemon. Needless to say, my dog was more like a thick soup or hummus. I tried breadcrumbs, flour to no avail. Decided to take a chance and added some vital wheat gluten and was able to form the paddies. Just thought I'd share in case anyone else messes it up!

5 stars, pretty easy to make, tastes great and super filling.

PUL Team - May 19, 2022, 1:29 a.m.

Thanks for sharing the insight, Caitlin! Sometimes ground seeds, such as flaxseeds can also help to soak up excess water. We're so thrilled the falafels are being enjoyed 😃


Greta - Feb. 22, 2022, 2:56 p.m.

Absolutely loved them!
I'm currently on a food illumination diet (gluten, dairy and yeast free... so it's been rough :D ). But your recipes (and brilliant website functionalities) have been amazing and helped me so much during this challenging time. So just wanted to say THANK YOU!

PUL Team - Feb. 23, 2022, 7:13 a.m.

Glad the recipes and site are being enjoyed, Greta! Wishing you an abundance of health and wellness :)


Andrea - Feb. 5, 2022, 9:57 p.m.

First time trying this, thought it would be harder than it was but I loved them!! ❤️☺️ Thank you for making it easier to est more plant based foods!! So good!!

PUL Team - Feb. 6, 2022, 8:53 p.m.

Woohoo! So happy to hear, Andrea, thank you :)


Lindsay 🇺🇸 - Jan. 18, 2022, 5:51 p.m.

These are great! I whipped up a batch this weekend to eat for lunches. I added some salt to the batter, but otherwise, these are completely fabulous! Pretty easy to make, too. Love that I have some meal prepped lunches now.

PUL Team - Jan. 19, 2022, 6:26 p.m.

So glad to hear, Lindsay, enjoy the lunches!


Daniela Codreanu - Nov. 26, 2021, 9:21 p.m.

Hello Sadia! I love your recipes and I find them easy to follow. For this falafel I added too much lemon for my taste. How can I balance it? Thank you!

PUL Team - Nov. 27, 2021, 9:55 p.m.

Hi Daniela, oh no we've totally been there before! It can be a bit tricky, but if it's a sour lemon flavour then a touch of sugar may be beneficial, or if it's a more bitter lemon flavour then salt could help. You could also try diluting the flavour, such as with a bit more green onion, tahini, or tzatziki. We hope this helps for now and do let us know how it goes 😊


Adèle - Oct. 15, 2021, 5:54 p.m.

Hi, thanks for this one!
The receipe can be made without the tahini though? ☺

PUL Team - Oct. 16, 2021, 4:12 a.m.

Hi there, Adèle, the tahini helps the falafel bind together and gives an earthy taste. You could substitute it for a more neutral nut or seed butter (such as cashew butter) or omit it if desired. Adding some breadcrumbs, flax seeds, or more flour to the mixture should help if the falafels are too moist. We hope you enjoy the recipe ✨


Diana - Oct. 10, 2021, 3:53 p.m.

I made this falafel last week, together with your pesto and vegan tzatziki. OMG!!! It's so delicious that I prefer it over any other falafel I can get in restaurants in my town. I've shared this recipe with a lot of my friends and family members. I can't wait to make it again. Thank you! Greetings from Spain! :)

PUL Team - Oct. 10, 2021, 6:04 p.m.

Oh, Diana, we appreciate this so much! So thrilled the recipes were enjoyed and sending lots of love to Spain ✨


Emma - Oct. 6, 2021, 3:52 p.m.

Delicious! Now I know what to do when my vegan brother-in-law comes to visit ☺ Thank you!

PUL Team - Oct. 6, 2021, 5:48 p.m.

So kind of you to cook for your brother-in-law, Emma! Enjoy the falafels ✨


Susan - Sept. 22, 2021, 2:09 a.m.

This was delicious! I saw this on your YouTube channel and looked it up on your website. Perfect dinner option! I made the Tzatziki to go with it and it was a hit with my family. Thank you for all your amazing recipes and general optimistic outlook on life. Huge fan!

PUL Team - Sept. 22, 2021, 5:02 a.m.

Aw we're so happy to hear, Susan, it means so much! Thank you for sharing 😃


Mary Anne - Sept. 22, 2021, 12:46 a.m.

We made these for the first time and really enjoyed them. Thanks for this delicious recipe!
Mary Anne and Steve Graff


luca freya - Aug. 5, 2021, 9:17 p.m.

i love this recipe!! i usually make a huge batch (to justify getting the food processor out), freeze some, and then use the rest throughout the week for wraps, sandwiches and salad bowls :)

PUL Team - Aug. 6, 2021, 1:36 a.m.

Mmm love these idea, Luca, thanks for sharing!


Kayla - July 28, 2021, 4:02 a.m.

It's been difficult for me to find a good falafel recipe but then I came across this one and it is now my one and only go to falafel recipe. These are so good hot or cold, which makes them perfect for packed lunches!

PUL Team - July 29, 2021, 2:04 a.m.

This means so much, Kayla, we're so glad you're enjoying the falafels!


Kayla - July 28, 2021, 3:49 a.m.

These falafels are just delicious, plain and simple. It's actually been a bit difficult to find delicious vegan falafels so this recipe is always my go to. They are super yummy hot or cold, which makes them perfect for packed lunches.


Amelia - July 24, 2021, 9:55 p.m.

I LOVED these falafel! I’m not a huge fan of frying and I never found a recipe that turned out yummy and crispy falafel like these did. I don’t always have enough herbs around to include, so it was a great substitute to use peas! Genius! Added this to my rotation for some yummy home cooked meat alternatives!

PUL Team - July 26, 2021, 8:19 p.m.

We're so thrilled to hear you're enjoying the falafels, Amelia! Thank you for sharing 🤩


Rebecca - July 24, 2021, 7:16 p.m.

My favourite meal recipe so far!! It's savory, but not heavy and the taste is very balanced. It's also versatile, as you can eat it with wraps or in salads or even as patty for a vegan burger. I always wanted to eat baked falafel instead of the fried one, but i never thought i could make one myself. I was so glad when you shared this recipe 💜

PUL Team - July 25, 2021, 2:13 a.m.

We're so thrilled you're enjoying the recipe, Rebecca, the review means so much ✨


Jenifer - July 17, 2021, 10:29 p.m.

I've made these falafel 3-4 times now, it's my favorite falafel recipe and I always make a big batch to freeze for another day. The addition of peas gives them such a good flavor and wrapped in pita wraps with hummus, the tzatziki sauce (which I also made from your recipe) and additional toppings is just so yummy. Live this!


Marianna - July 9, 2021, 9:36 p.m.

Hi Sadia, just a note to say that in this recipe you forgot the salt... I personally added it out of good sense and .... well sense of taste. Other than that, the falafels are quite nice :)

PUL Team - July 15, 2021, 3:23 a.m.

Hi Marianna! Thank you for the honest review and feedback. It's so valued to help us improve! For this recipe, we opted not to include salt as the other fillings already contained enough salt for our liking (such as the Tzatziki, canned chickpeas, and hummus). So glad you were able to adjust the recipe to add the amount of salt as desired 😊

Clarissa - Aug. 7, 2021, 10:49 a.m.

Marianna, how much salt did you add?


Emaan - July 9, 2021, 2:01 p.m.

Hi, this looks so good! 🤤
Would it still work if I leave out the ground flaxseeds or substitute them for something else?

PUL Team - July 14, 2021, 4:51 p.m.

Hi Emaan, thank you for the question and patience as we're catching up on website comments! You can substitute the ground flaxseeds with another ground seed, such as ground chia seeds. You may find the falafels too wet/crumbly if omitting seeds altogether, although extra flour may help. Do let us know if you experiment with it 🤗


Kirstyn - July 8, 2021, 9:06 p.m.

Delicious, love it with the tzatziki


Victoria - July 8, 2021, 8:02 p.m.

So this is probably my fault, but I didn't have any chickpeas, so I used pinto beans. Bad idea. They were way too soft, even after baking. I wound up tossing them into a mish-mash curry/stew concoction that turned out surprisingly okay despite everything. I also thought the flavor fell a bit short of the falafel I'm used to. Perhaps it was the dill? I'll have to try this recipe again.

PUL Team - July 13, 2021, 4:01 a.m.

Hi Victoria 😊 We'd recommend chickpeas for this recipe rather than pinto beans as pinto beans tend to have a bit of a creamier feel which may have contributed to the softness. Using chickpeas may also provide a hint of nuttiness and a more authentic falafel flavour which may have been missing 😃


Carolina Díaz - July 8, 2021, 6:27 p.m.

I make this one almost every week! It is so comforting and delicious!! Absolutely love the falafel and I really appreciate that its oven baked and not fried


Cindy - April 3, 2021, 10:13 p.m.

These look great. Can you freeze them?

PUL Team - April 4, 2021, 2:56 a.m.

Great question, Cindy! We haven’t personally tested it out, but I imagine it would work. You could likely freeze the uncooked falafels (wrapped individually or spaced apart to ensure they don’t stick together) for up to 5-6 months. Alternatively, the cooked falafels could likely be frozen for 2-3 months. Opting to freeze the uncooked falafels and then cooking them when ready or thawing cooked frozen falafels in the fridge overnight might help make sure the texture doesn’t suffer too much 🙂 Let us know how it goes if you give it a try 😃

Cindy - April 4, 2021, 4:38 a.m.

Thanks! I'll try that. 🙂

Victoria - Oct. 4, 2021, 9:13 a.m.

Did you try freezing them ? Did it work ?


Ara - March 22, 2021, 9:18 a.m.

Easy to make and full of flavor!
Make sure to follow the directions and: drain as much water as possible.