Green Pea Falafel Patties
This recipe uses split peas and lentils instead of chickpeas to make these tasty falafel patties.
Serves8 (patties)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 1/2 cup dried green split peas
- 1/4 cup dried brown lentils
- 1/2 cup red onion, chopped
- 3 cloves garlic, chopped
- 1/2 cup parsley, chopped
- 2 tablespoons lemon juice
- 1 1/4 teaspoon cumin, ground
- 1/4 tsp cayenne pepper (optional for spice)
- 1/2 teaspoon paprika (smoked)
- 1/3 cup breadcrumbs (gluten-free if desired)
- 1 teaspoon oil
Directions
- Place the split peas and lentils in a medium sauce pan and cover with 2 cups water. Bring to a boil, reduce heat and simmer until lentils are tender, about 20-25 minute. Drain, and let cool.
- Place the cooled lentil and pea mixture, red onion, garlic, parsley, lemon juice, cumin, cayenne, paprika, and generous pinch salt/pepper into a food processor and pulse 6-8 times to combine. You want the mixture to be wet enough to stick together but there should still be a little texture left.
- Remove the mixture and place into a large bowl and add in bread crumbs. Stir to combine. You may need to add more breadcrumbs, up to ½ cup in total.
- Heat a large, non-stick skillet over medium-high heat and add 1 teaspoon oil.
- For sandwich-size patties, use ¼ cup scoop. For stackable patties, use ½ cup scoop. Scoop out the mixture depending on size needed and form into a flat, falafel shaped patty. Place in the skillet and lightly fry on both sides until golden brown and crispy, about 2-4 minutes per side. Remove from skillet and place on a paper towel-lined plate.
Recipe Tips
Spread hummus on pita bread, place a few falafel patties in the middle, and fold the pita in half to form a delicious wrap.
Nutrition Facts
Green Pea Falafel Patties
Amount Per Serving
Calories 56
Calories from Fat 9
% Daily Value*
Total Fat 1g
2%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 37mg
2%
Potassium 139mg
4%
Total Carbohydrates 10g
3%
Dietary Fiber 2g
8%
Sugars 2g
Protein 3g
6%
Vitamin A
8%
Vitamin C
11%
Vitamin D0%
Calcium
2%
Iron
6%
* Percent Daily Values are based on a 2000 calorie diet.
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