Green Pea Chickpea Falafels - Baked
By Aden B. at Pantry Twenty.
Produce:
- lemon
- green peas
- onion, garlic, parsley, coriander
Pantry/Fridge:
- dried chickpeas, chickpea flour, ground chia or flaxseed, sesame seeds
- wheat bran or breadcrumbs (or gluten-free substitute)
- baking soda
- salt, pepper, cumin, coriander
Makes 24 falafels
Ingredients
- 1 2/3 cups dried chickpeas
- 5 cups cold water
- 1/2 tsp baking soda
- 2/3 cup green peas, fresh or frozen
- 2 Tbs ground chia^ + 6 Tbs warm water
- 1 small red onion^
- 4-5 cloves garlic
- 1/3 cup parsley leaves & tender stems
- 1/4 cup coriander leaves & tender stems
- 4 Tbs chickpea flour
- 1 Tbs lemon juice (1/2 small lemon)
- 2 tsp ground cumin^
- 1 tsp ground coriander^
- 2 tsp salt
- 1/2 tsp pepper
- 1 tsp baking soda + 2 tsp cold water
- 1/3 cup wheat bran* or breadcrumbs^
- 1 Tbs sesame seeds (optional)
^ see notes below for substitutions
Instructions
1. Prepare chickpeas the day before. Soak 1 2/3 cups dried chickpeas in 5 cups cold water with 1/2 tsp baking soda stirred in. Leave covered on counter overnight to soak for 12-16 hours.
2. To start making the falafels, prepare 2/3 cup green peas. If fresh, cook until just tender (boil or microwave) then set aside. If frozen, place in a strainer under warm running tap water until just thawed. Drain well, then set aside. Rinse the soaked chickpeas, then leave in strainer to drain well.
3. Mix together 2 Tbs ground chia seeds and 6 Tbs warm water until no lumps remain, then set aside.
4. In a food processor, place onion cut in 4 cm pieces, 4-5 cloves garlic, 1/3 cup parsley and 1/4 cup coriander. Pulse until finely chopped, scraping down sides of bowl as necessary.
5. To the food processor, add the soaked chickpeas, the green peas and the chia mixture. Add 4 Tbs chickpea flour, 1 Tbs lemon juice, 2 tsp cumin, 1 tsp coriander, 2 tsp salt and 1/2 tsp pepper. Pulse several times until you get a grainy texture like coarse sand. Stop to scrape down sides of bowl as necessary.
6. Transfer contents of food processor to a large mixing bowl, removing any large chunks of chickpeas. Cover bowl and leave in refrigerator for at least 30 min (up to several hours).
7. Preheat oven to 180degC fan-forced. Line 2 baking trays. In a small bowl, mix together 1 tsp baking soda and 2 tsp cold water. On a large plate, mix together 1/3 cup wheat bran or breadcrumbs and 1 Tbs sesame seeds (if using).
8. Remove falafel mixture from refrigerator, drizzle the baking soda slurry evenly over it, then mix until well-combined. Shape mixture into 4 cm balls, then gently toss each ball around in the coating mix on the plate. Place balls on the lined baking tray and slightly flatten them. Drizzle with oil if desired.
9. Bake for 35-40 min or until golden, turning them over after 15 min (they will be fragile so be gentle). Do not overcook because they may become very dry. Leftovers can be stored in the refrigerator or freezer when they have completely cooled.
Notes:
^ Suggested ingredient substitutions:
2 Tbs ground chia seeds = 2 Tbs flaxseed meal (leave for 10 min to thicken)
1 small red onion = 1 small white onion or 3 shallots or 3 stalks green onions
2 tsp ground cumin = 2 tsp toasted cumin seeds, freshly ground
1 tsp ground coriander = 1 tsp toasted coriander seeds, freshly ground
1/3 cup breadcrumbs = 1/3 cup cornmeal or nut meal (almonds, macadamias, pecans) or coarsely ground seeds (sunflower, sesame, chia).
* Save all the flakes of bran that are sifted out whenever you use wholemeal flour for baking. This wheat bran that’s left in the sifter can be collected and stored in a container in the freezer for future use.
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