As seen in their debut cookbook, Kiwi sisters Julia and Libby Matthews share this delicious recipe for Feta and Pea Falafels for a burst of nutritious flavour.
This is a recipe our mother introduced us to when she stopped eating meat, and it has become a family favourite. These falafels are moist and bursting with beautiful flavour. Chickpeas are rich in soluble and insoluble fibre that will keep you feeling full and less likely to snack between meals. They are also a fantastic source of vegetarian protein that is low in calories. Delicious served with thinly sliced cucumber.
1 cup frozen green peas, thawed
400g can chickpeas, rinsed and drained
1 organic egg
1 tbsp ground cumin
½ cup fresh coriander
¼ cup parsley
1 cup gluten-free breadcrumbs
2 spring onions, finely chopped
100g feta, crumbled
1 tbsp sesame seeds
1 tbsp coconut oil
¼ cup tamari
2 tbsp extra virgin olive oil
2 tbsp lemon juice
3 tbsp water
1 clove garlic, minced
¼ cup finely chopped fresh coriander
In a food processor combine peas, chickpeas, egg, cumin, coriander, parsley and breadcrumbs. Pulse until it forms a coarse paste. Transfer mixture to a bowl and stir in spring onion and feta.
To make the dressing, whisk all ingredients together in a bowl and set aside.
Place tablespoons of falafel mixture onto a tray, flatten and sprinkle with sesame seeds.
Heat coconut oil in a frying pan and cook falafels for 1–2 minutes each side, turning carefully as the mixture is quite soft.
Serve with dressing on the side.
Extracted with permission from Julia & Libby’s Wholefood Kitchen by Julia and Libby Matthews, published by Penguin NZ, RRP: $50.00. Photography by Lottie Hedley.