Baked Split Pea Falafel (High Protein)
A golden new take on a favorite: baked split pea falafel, made with yellow split peas! The easy-to-make patties are high in protein (12.6 grams per serving!) vegan, gluten-free, grain-free, and high in fiber. Enjoy as a meal or grab and go protein snack.
Servings: 4 (3 falafel per serving)
Equipment
- 1 standard size muffin tin (12-count)
Ingredients
- 1 cup yellow split peas (uncooked peas)
- 1 large carrot trimmed and cut into pieces
- 1 small onion coarsely chopped
- 1 packed cup parsley leaves (about 1 small bunch)
- 1 teaspoon dried marjoram (see notes for options)
- 1/2 teaspoon fine sea salt more or less to your taste
- 1/8 teaspoon ground black pepper
- Optional: pinch of cloves
- Optional: olive oil for spritzing tops
Instructions
- Place the peas in a medium bowl. Cover with enough boiling water to cover the peas by 1 inch (2.5 cm). Soak for 30 minutes. Drain and rinse the peas. (see notes for longer overnight soak)
- Preheat oven to 375F. (190C). Line 12 cups of a standard size muffin tin with silicone liners. If you are ok with a small amount of oil, grease or spray the cups instead.
- In a food processor, use on/off pulses to finely chop the carrot, onion, and parsley, marjoram, salt, pepper and optional cloves. Keep in the food processor.
- Bring a medium saucepan half full of water to a boil; add the drained peas and cook for 4 to 6 minutes until softened slightly; Drain immediately and transfer food processor with the vegetables. Pulse until peas are just broken down and mixture starts to stick together.
- Shape mixture into 12 patties (each about 1/4 to 1/3 cup) and place in prepared cups. If desired, lightly brush or spritz the tops with a bit of olive oil.
- Bake in the preheated oven for 25 to 30 minutes until golden brown. Cool in tin, set on a cooling rack, for 10 minutes before removing from tin.
Notes
Storage: Store the cooled falafel patties in an airtight container in the refrigerator for up to 5 days and the freezer for up to 3 months. Rewarm in 15 second intervals in the microwave.
Long soak for split peas: If you prefer, you can soak the split peas overnight in cool water (instead of the quick soak in boiling water).
Marjoram options: An equal amount of dried oregano, thyme, dill, or Italian herb blend can be used in place of the marjoram.
Green split peas: You can use an equal amount of green split peas in place of the yellow split peas.
Nutrition
Serving: 3falafel patty | Calories: 186kcal | Carbohydrates: 33.9g | Protein: 12.6g | Fat: 0.6g | Sodium: 318mg | Fiber: 13.8g | Sugar: 6g