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If you are on the hunt for a fresh, vibrant dish that feels right at home on a spring table, this Pea Falafel recipe is exactly what you need. Made with soaked dried green peas, fragrant herbs, and warm spices, these crispy bites are a wonderful twist on the classic chickpea falafel. Whether you are planning a casual spring lunch, putting together a festive Easter spread, or simply looking for easy spring recipes to shake up your weekly menu, this recipe checks every box. Pair them with a silky sunflower seed sauce and you have got a dish that is as beautiful as it is delicious.
Table of Contents
Why You Will Love This Pea Falafel Recipe
- Made with simple, wholesome ingredients
- Naturally vegan and packed with plant-based protein
- Perfect for spring party food, lunches, or Easter dinner ideas
- Crispy on the outside, tender and herby on the inside
- The sunflower seed sauce adds a creamy, tangy finishing touch
Equipment You Will Need
Before you start, make sure you have the right tools on hand. Using quality kitchen equipment makes the process much smoother and the results much better.
- Food processor essential for grinding the peas and blending the aromatics
- Deep pot for frying the falafel safely in hot oil
- Frying pan an alternative if you prefer a shallower fry
- Chef’s knife for chopping onion, garlic, and chilli
- Cutting board a sturdy surface for all your prep work
- Mixing bowls to combine the falafel mixture and rest it
- Measuring cups and spoons set for accurate spice and sauce measurements
- Kitchen scale to portion falafel balls at 30g each
- Kitchen utensils slotted spoon for lifting falafel from hot oil
Ingredients
For the Falafel
| Ingredient | Quantity |
|---|---|
| Dried green peas | 200 g |
| Onion | 1 medium |
| Garlic cloves | 5 |
| Green chilli | 1 |
| Fresh coriander | 50 g |
| Fresh parsley | 50 g |
| Ground cumin | 1 tsp |
| Ground coriander | 1 tsp |
| Salt | 1 tsp |
| Vegetable oil (for frying) | 1 liter |
For the Sunflower Seed Sauce
| Ingredient | Quantity |
|---|---|
| Sunflower seed butter | 50 g |
| Lemon juice | 2 tbsp |
| Garlic clove | 1/2 |
| Water | 2 tbsp (plus more as needed) |
| Salt | 1/3 tsp |
Step-by-Step Instructions
- Soak the peas: Place the dried green peas in a large bowl and cover with 3 times their volume of cold water. Leave to soak overnight, or for at least 8 hours.
- Process the peas: The next day, drain and rinse the soaked peas. Add them to the bowl of your food processor and pulse into a coarse flour. Do not over-process the mixture should be grainy, not smooth. Transfer to a large mixing bowl and set aside.
- Prepare the aromatics: Peel and roughly chop the onion and garlic using your chef’s knife and cutting board. Halve the green chilli lengthways, remove the seeds, and chop into large pieces. Discard the stalks from the coriander and parsley and keep the leafy tops only.
- Blend the aromatics: Add the onion, garlic, chilli, coriander, parsley, and 1 tsp of salt to the food processor. Pulse until finely chopped but not pureed.
- Combine and chill: Add the blended aromatics to the bowl with the pea flour. Sprinkle in the ground cumin and ground coriander. Use your hands to mix everything together thoroughly. Cover and refrigerate for at least 15 minutes to firm up the mixture.
- Shape the falafel: With wet hands, shape the mixture into approximately 16 balls, each weighing around 30 g. Use your kitchen scale to keep them uniform so they cook evenly.
- Heat the oil: Pour the vegetable oil into a deep pot and heat to around 170°C. If you do not have a thermometer, drop in one falafel ball it should turn golden within 2 minutes. Adjust the heat as needed.
- Fry the falafel: Fry 4 to 6 balls at a time for about 4 minutes until crispy and deep golden. Avoid overcrowding the pot as this can cause the falafel to fall apart. Use a slotted spoon from your kitchen utensils set to remove them.
- Drain: Transfer the cooked falafel to a cooling rack lined with paper towels. Let the excess oil drain while you fry the remaining batches.
- Make the sauce: In a small bowl, combine the sunflower seed butter, lemon juice, half a garlic clove (finely grated), and 1/3 tsp salt. Mix well, then gradually add water until the sauce is drizzlable. Use your measuring spoons for precision.
- Serve: Arrange the falafel on a plate and drizzle generously with the sunflower seed sauce. Serve immediately and enjoy.
Tips for Perfect Pea Falafel
- Do not use canned peas dried and soaked peas are essential for the right texture. Canned peas contain too much moisture and will make the mixture fall apart during frying.
- Keep your hands wet when shaping the balls to prevent the mixture from sticking.
- Chilling the mixture for at least 15 minutes (or even up to an hour) helps the falafel hold together better in the oil.
- Fry in small batches to maintain oil temperature and achieve an even golden crust.
- The sunflower seed sauce can be made ahead and stored in the refrigerator for up to 3 days.
- For a lighter version, you can bake the falafel in the oven at 200°C for 20 to 25 minutes, flipping halfway, using a lined baking sheet.
Serving Suggestions
Pea falafel are incredibly versatile and work beautifully across a variety of spring menus. Serve them in warm flatbreads with shredded lettuce, sliced tomato, and a drizzle of the sunflower seed sauce for a satisfying spring lunch. They also make a stunning centerpiece for an Easter dinner spread alongside tabbouleh, hummus, and roasted vegetables. For spring party food, arrange them on a platter with dipping sauces and fresh crudites they disappear fast.
Frequently Asked Questions
Can I make pea falafel ahead of time?
Yes. You can prepare and shape the falafel balls up to 24 hours in advance and keep them covered in the refrigerator. Fry them just before serving for the best crispy texture.
Can I freeze pea falafel?
Absolutely. Fry the falafel as directed, let them cool completely, then freeze in a single layer on a baking sheet before transferring to a freezer bag. Reheat in the oven at 180°C for 10 to 12 minutes straight from frozen.
What can I substitute for sunflower seed butter?
Tahini (sesame seed paste) is the most natural substitute and will give a more traditional falafel sauce flavor. You can also use almond butter for a slightly sweeter, nuttier profile.
Why did my falafel fall apart in the oil?
This usually happens when the peas were over-processed into a paste rather than a coarse flour, or when the oil was not hot enough. Make sure to pulse the peas carefully and always test the oil temperature with one ball first.
Are pea falafel gluten-free?
Yes, this recipe is naturally gluten-free as it contains no flour or breadcrumbs. Always double-check your individual ingredients if you are cooking for someone with a gluten sensitivity.
Can I bake instead of fry?
Yes. Place shaped falafel on a greased baking sheet and bake at 200°C (400°F) for 20 to 25 minutes, flipping once halfway through. They will be slightly less crispy but still delicious.
Make This Recipe Yours
Now that you have all the tools and know-how, it is time to bring these vibrant Pea Falafel to life in your own kitchen. Whether they end up on your Easter table, your spring lunch spread, or as your new favorite weeknight bite, they are guaranteed to impress. Try the recipe, make it your own, and do not forget to share it with someone who loves good food.
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PrintCrispy Pea Falafel with Sunflower Seed Sauce : Easy Spring Recipe
Crispy, herby Pea Falafel made with soaked dried green peas, fresh coriander, parsley, and warm spices, served with a creamy sunflower seed sauce. A perfect spring lunch, Easter dinner idea, or party appetizer.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes (plus overnight soaking)
- Yield: 16 falafel balls
- Category: Appetizer, Main Course
- Method: Frying
- Cuisine: Middle Eastern
Ingredients
200 g dried green peas (soaked overnight)
1 medium onion
5 garlic cloves
1 green chilli (seeds removed)
50 g fresh coriander (leaves only)
50 g fresh parsley (leaves only)
1 tsp ground cumin
1 tsp ground coriander
1 tsp salt
1 liter vegetable oil (for frying)
50 g sunflower seed butter
2 tbsp lemon juice
1/2 garlic clove (for sauce)
2 tbsp water (plus more as needed)
1/3 tsp salt (for sauce)
Instructions
1. Soak the dried green peas overnight in 3x their volume of cold water.
2. Drain and rinse the peas. Pulse in a food processor into a coarse flour — do not over-blend. Transfer to a mixing bowl.
3. Peel and chop the onion and garlic. Halve and deseed the chilli. Remove coriander and parsley stalks.
4. Add onion, garlic, chilli, herbs, and 1 tsp salt to the food processor. Pulse until fine.
5. Combine the blended aromatics with the pea flour. Add ground cumin and ground coriander. Mix well by hand. Refrigerate for 15 minutes.
6. With wet hands, shape into 16 balls of approximately 30 g each.
7. Heat oil in a deep pot to 170°C. Test with one falafel ball — it should turn golden in 2 minutes.
8. Fry 4-6 falafel at a time for 4 minutes until crispy and deep golden. Drain on paper towels.
9. For the sauce: mix sunflower seed butter, lemon juice, grated garlic, salt, and water until smooth and drizzlable.
10. Serve falafel immediately with the sunflower seed sauce.
Notes
Do not use canned peas — dried soaked peas are essential.
Keep hands wet when shaping to prevent sticking.
Chill the mixture longer (up to 1 hour) for firmer falafel.
For a baked version, bake at 200°C for 20-25 minutes on a lined baking sheet.
Sunflower seed sauce keeps in the fridge for up to 3 days.
Falafel can be frozen after frying and reheated in the oven at 180°C for 10-12 minutes.