Pumpkin + Pea Falafel

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These Pumpkin Seed and Pea Falafels are a fun and nutritious addition to your kids’ lunchbox! Made with green peas, crunchy pumpkin seeds, and fresh herbs like coriander and parsley, they’re packed with plant-based protein and full of flavor. Their small, bite-sized shape makes them perfect for little hands, and they pair wonderfully with hummus or veggies for a balanced meal. Easy to prepare and great for on-the-go, these falafels are a tasty way to sneak more nutrients into lunchtime.

Author: ChloeG
Prep Time: 15
Cook Time: 10
Total Time: 25

Ingredients

Units Scale

- 1 cup green peas (fresh or frozen, thawed if frozen)
- 1/2 cup pumpkin seeds
- 1/2 cup chickpeas (canned or cooked)
- 1/4 cup fresh coriander (cilantro), roughly chopped
- 1/4 cup fresh parsley, roughly chopped
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp ground cumin
- 1/2 tsp baking powder
- 1 tbsp lemon juice
- Salt and pepper, to taste
- 2–3 tbsp chickpea flour (or all-purpose flour)
- 2 tbsp olive oil (for frying)

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Instructions

1. Prepare the Falafel Mixture:

In a food processor, combine the green peas, pumpkin seeds, and chickpeas. Pulse until coarsely chopped but not completely smooth.
Add the chopped coriander, parsley, garlic, and onion to the food processor. Pulse a few more times until everything is well combined.
Add the ground cumin, ground coriander, baking powder, lemon juice, salt, and pepper. Pulse again to mix thoroughly.
Transfer the mixture to a bowl and stir in the chickpea flour. The mixture should be moist but hold together when shaped into a ball. If it’s too wet, add a little more flour.

2. Shape the Falafel:

Use your hands to form the mixture into small balls or patties, about 1 to 1.5 inches in diameter.

3. Cook the Falafel:

Heat the olive oil in a large frying pan over medium heat.
Add the falafel balls or patties to the pan and cook for about 3-4 minutes on each side, or until golden brown and crispy.
Transfer to a paper towel-lined plate to drain any excess oil.

Notes

Baking Option: For a healthier option, you can bake the falafel at 375°F (190°C) for 20-25 minutes, flipping halfway through, until golden and firm.
Make-Ahead: The falafel mixture can be made ahead of time and stored in the fridge for up to 2 days before cooking.
Freezing: Uncooked falafel can be frozen for up to a month. Thaw in the fridge before frying or baking.

Nutrition

Calories: 180
Sugar: 2g
Sodium: 50mg
Fat: 11g
Carbohydrates: 14g
Fiber: 4g
Protein: 7g

Find it online: https://meetthevegans.com/blog/quick-easy-vegan-lunches-for-kids-recipes/