Split Green Peas Falafel

These guilt-free, pan-fried falafel pair perfectly with a tangy, Mediterranean-inspired yogurt sauce.

Split Green Peas Falafel
 Courtesy Image

These pan-fried falafel balls only use 2 Tbsp of oil to achieve a crispy, savory flavor you’ll crave. Serve with a chopped salad or stuff in a whole wheat pita with yogurt sauce for a deliciously balanced meal.

Nutrition (per serving)

Calories: 190; total fat: 7g; saturated fat: 1g; protein: 9g; carbohydrates: 23g; sugar: 4g; fiber: 6g; cholesterol: 1mg; sodium: 628mg

Recipe and photo by Dixya Bhattarai, R.D. of Food, Pleasure, and Health.

Prep time

20 min.

Cook time

10 min.

  • For the yogurt sauce:
  • 1 cup nonfat plain yogurt
  • 2 garlic cloves
  • 2 Tbsp chopped cilantro
  • 2 Tbsp chopped parsley
  • 2 Tbsp chopped dill
  • 1 large lemon, squeezed
  • Salt and pepper, to taste
  • For the falafel:
  • 1 cup cooked split green peas
  • 3 garlic cloves
  • 1/2 small onion, chopped
  • 1/2 bunch cilantro, chopped
  • 1/2 bunch parsley, chopped
  • 1/4 cup buckwheat flour
  • 2 tsp cumin powder
  • 1 large lemon, squeezed
  • Salt and pepper, to taste
  • 2 Tbsp olive oil

For the yogurt sauce: In a small bowl, combine the yogurt, garlic, cilantro, parsley, dill, lemon juice, salt, and pepper. Stir to combine.

For the falafel: In a food processor, pulse split green peas, garlic, onion, cilantro, parsley, flour, cumin, lemon juice, salt, and pepper until it turns into a coarse meal, not mushy.

Stir everything together, and transfer into a bowl.

Take 2-2½ Tbsp of mixture and roll them into a ball, and slightly flatten them. Continue with the remaining mixture, and set it aside.

Heat a large pan with oil. Pan-fry falafel for 3-5 minutes on each side, until golden brown on both sides.

Remove from heat, and serve with the yogurt sauce.