Baked Split Pea Falafel (High Protein)

A golden new take on a go-to: baked split pea falafel, made with yellow split peas! The straightforward-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.

These satisfying baked falafel recipe is based on one of my all time go-to soups: Swedish yellow split pea soup. I like to think of these mini patties as a portable, grab and go version. They are so satisfying, you will love them whether you have had the soup or not.

I postedmy own version of yellow split pea soupyears ago, and after sharing my red lentil kefta recipe the other week (in case you missed it, it is akin to falafel, but made with split red lentils), I had a lightbulb moment: why not do something similar with yellow split peas?

Welcome (another) new version of falafel:Baked Split Pea Falafel!

Recipe Benefits

• High protein (12.6 grams of protein per serving)
• High fiber (13.8 grams of fiber per serving)
• Vegan (egg-free, dairy-free)
• Grain-free
• Gluten-free
• Oil-free (although adding an optional spritz of oil, such as olive oil or avocado oil, adds extra crispiness)
• Reliable for a meal, or as a high protein savory snack
• Frugal

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• yellow split peas (uncooked)
• carrot
• onion
• parsley leaves
• dried marjoram (see notes for options)
• salt, more or less to your taste
• ground black pepper
• Optional: pinch of cloves
• Optional: olive oil for spritzing tops

What are Yellow Split Peas?

Yellow split peas are one of two main types of split peas (the other being green splite peas). Both colors of split peas are varieties of field peas grown specifically for drying. Once the peas are dried, the outer skin is removed and the peas are split in half.

Yellow split peas have the same nutrition (notably, high protein & high fiber) and hearty flavor as the more commonly available green split peas. Yellow split peas have a milder, less sweet flavor than green split peas, and are a little bit more starchy.

You can find yellow split peas at well-stocked supermarkets, and in ethnic food stores (they may be labeleddried field peas,dried soup peasormatar dal. Note that they are not the same aschana dal, which, though similar in appearance, are a variety of split chickpeas.

Swedish Split Pea Soup Flavorings

Rather than adding traditional falafel flavorings to the split peas (e.g., garlic, ground cumin, cilantro), I opted for tastes typical of Swedish split pea soup (Ärtsoppa): carrots, onion, parsley, marjoram and a pinch of cloves (trust me on the cloves; the flavor is very subtle, but unique).

The carrots up the yellow color of the peas, but also (along with the onion) add moisture and a tender texture to the otherwise crispy baked patties.

Step by Step Directions

Note that the complete instructions are also in the recipe card below.

• Place the split 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 broken down (not a paste or spread consistency) and mixture sticks together when pressed.
• Shape and press 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.

Serving Suggestions

My go-to way to serve these split peas falafel is in some sort of wrap (I recommend mycoconut flour tortillasorespecially straightforward millet naanbecause they are both soft). I stuff it into the wrap with a dollop pf hummus, vegetables (e.g., chopped tomatoes, cucumbers, and/or fresh greens or lettuces), and fresh herbs.

You can also serve the split pea falafel on a salad or grain bowl instead, or enjoy them as straightforward, portable, high protein snacks.

Storage

Store the cooled split pea falafel 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.

Happy eats, everybody!