
Homemade spprouted chickpea falafel are so delicious, and this recipe makes them easy to handle and form. Baking them in the oven is a healthier option and leaves your hands free for making your own tahini dressing batch of freshly baked pita bread.
Chickpeas are such a versatile legume and are a great source of protein! Sprouting activates the phytase enzyme, which helps break down phytic acid making minerals more available for absorption. Sprouting also makes them easier to digest.

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Sprouting chickpeas is not a complicated process. There are some important steps to consider to maximize germination and minimize the risk of the growth of unwanted nasties.
-A kit like this one can be helpful when starting out, but it's not essential!
SPROUTED CHICKPEA FALAFEL INGREDIENTS:

If you have fresh parsley and coriander growing in your garden or windowsill, then this is a super way to use them up. Their colour, flavour, and nutrients are preserved by baking instead of frying. Using dried herbs is also an option during winter months when fresh herbs are expensive or where time is an issue.

200g Dried chickpeas
50g Parsley – fresh or dried
10g Coriander – fresh or dried. If you are not a fan of coriander, you can use extra parsley instead.
50g Onion – I used green onions as I had them in the garden, but you can also use a small yellow onion or dried onion powder.
1.5 tsp Cumin – a classic spice often used in Middle-Eastern cooking.
3 Cloves garlic
1/4 tsp / pinch Chilli – not much is needed, just a pinch!
1/2 tsp Baking soda – helps the falafel to ‘fluff up’.
1 tsp Salt
Olive Oil – for brushing the falafel
Optional :
100g/ 1/2 Can – Canned or cooked chickpeas – the perfect binder to ensure your falafel comes together and hold their shape


We have made this recipe using both fresh and dried herbs. There are definite differences in colour and flavour, but to be really honest, they are both delicious! And both got top marks from our kids!
IF USING DRIED HERBS:
Dried parley – 2 teaspoons
Dried Coriander -1 teaspoon
Salt – 1 teaspoon
Onion powder – 1 teaspoon
Chili flakes or 1/4 teaspoon chili powder
Cumin – 1 1/2 teaspoons
Garlic powder – 1/2 teaspoon
When using dried herbs, I find it necessary to add a little extra liquid. You can either add a splash of water to the mixture, or an extra handful of cooked chickpeas
YOU WILL NEED:
A wide mouthed jar for sprouting
A food processor or blender




METHOD
HOW TO SPROUT CHICKPEAS

- Measure how many chickpeas you want to sprout (200g for this recipe) and remove any damaged or miscolored seeds.
Remember, they will double in size after soaking and grow even more after sprouting! Choose a jar for sprouting that will accommodate this growth.
-Damaged or discolored seeds could act as a breeding ground for bacteria.

3. In a large bowl, rinse and soak the chickpeas in water overnight.
4. Drain the peas and rinse them well under running water.
Allow them to drain completely before returning to the jar.
-Rinse your seeds/sprouts in running water. No matter what the sprouting method, rinse your seeds/sprouts frequently with clean water. At least twice a day is recommended. Keeping the seeds/sprouts moist allows them to germinate, and rinsing them frequently helps keep bacteria from growing.

5. Lay the jar on its side and cover it with a clean tea towel. You can use an elastic band to secure the tea towel.
6. Rinse and drain the chickpeas at least twice a day, more often in warmer weather. Be sure to allow them to drain completely before returning them to the jar. Cover the jar with the tea towel after each rinse.
-Warm, humid conditions it takes to grow sprouts are also the perfect conditions for growing dangerous bacteria like salmonella, listeria, and E. coli. Water left sitting in the jar will encourage the growth of harmful bacteria, so it is essential to allow the chickpeas to drain properly before returning them to the jar.
7. Repeat the process of rinsing and draining for up to 3 days, although you will most likely see the peas begin to germinate before this.
In very hot weather, you may need to keep the jar in a cool room.
Your chickpea sprouts are ready to eat when they have developed a ‘tail’ that is about a half centimeter long.

8. After your sprouts have fully developed, do a final rinse and drain thoroughly before storing them in a clean container in the fridge.
Best eaten within 3 - 4 days; you can rinse them every now and then but be sure to allow excess water to drain away before returning them to the fridge.
HOW TO MAKE SPROUTED CHICKPEA FALAFEL
1.Preheat your oven to 200°C /400°F and grease a baking sheet with a little olive oil.

2.Add all of the ingredients to a food processor and blend until you see the mixture starts to come together. You may need to use a spatula to push down any mixture from the sides.
It should still have some texture as this will give your falafel some bite.

3. Use your hands to form the mixture into balls or patties, about the size of a ping pong ball.
If your mixture is hard to form you can try blitzing in the processor for another minute or blend in an extra handful of cooked chickpeas.
Below is a comparison of two falafel. On the left is a large falafel made using fresh herbs. On the right is a 'mini' falafel made using dried herbs. You can see from the picture that the colour differs, but the flavour was wonderful with both. If you would prefer to make a smaller falafel, you can shorten the time they spend in the oven.


RIGHT: Mini falafel made using dried herbs.
I prefer pattie shapes if I plan on putting them in pita bread as they don't fall out as easily. For this reason, it's also helpful to make mini falafels, reducing the baking time accordingly.


4. Place your falafel on the baking sheet and brush with a little olive oil. Bake for 25- 30 minutes, turning the falafel halfway through.
If your mixture is hard to form, you can try blitzing in the processor for another minute or adding an extra handful of cooked chickpeas and blending.
SERVING TIPS
Best eaten freshly baked and still hot from the oven! Serve with a summer salad, tahini, lemon dressing, or a fresh tzatziki dressing and homemade spelt pita bread!


If you enjoyed this recipe, I would love it if you would give it 5 stars and let me know in the comments below!

Hi, I’m Holly. Welcome to my site!
I love sharing my knowledge of foraging and simple, back-to-basics cooking so you’ll find some great recipes here, many inspired by my life in Sweden and my Irish roots.
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Sprouted Chickpea Falafel

Chickpeas are such a versatile legume and are a great source of protein! Sprouting activates the phytase enzyme, which helps break down phytic acid making minerals more available for absorption. Sprouting also makes them easier to digest.
Home made falafel are so delicious and this recipe makes them easy to handle and form. Baking them in the oven is a healthier option and leaves your hands free to make a salad or bake your own pita bread!
Ingredients
- Dried chickpeas 200g/ 1 cup
- Onion 50g / 1/4 Cup chopped - alternatively 1tsp onion powder
- Parsley - 50g / 1 large bunch - about 1 cup chopped. Alternatively 2tsp dried
- Coriander 10g / a small bunch - about 1/2 cup chopped. Alternatively 1 tsp dried
- Cumin - 1 1/2 teaspoons
- Chili flakes - a pinch or 1/4 teaspoon of chili powder
- Garlic -3 cloves or 1/2 teaspon dreied garlic powder
- Salt -1 teaspoon
- Baking soda - 1/2 teaspoon
- Cooked chickpeas - 100g /half a can
- Olive oil for brushing
Instructions
- Measure out the chickpeas. Remember they will more than double in size after soaking and grow even more after sprouting! Choose a jar for sprouting that will accommodate this growth.
- Remove any damaged or discolored peas.
- In a large bowl, rinse and soak the chickpeas in water overnight.
- Drain the peas and rinse them well under running water. Allow them to drain completely before returning to the jar.
Lay the jar on its side and cover it with a clean tea towel. You can use an elastic band to secure the tea towel around the mouth of the jar. - Rinse and drain the chickpeas at least twice a day, more often in warmer weather. Be sure to allow them to drain completely before returning them to the jar. Cover the jar with the tea towel after each rinse.
- Repeat the process of rinsing and draining for up to 3 days, although you will most likely see the peas begin to germinate long before this. In very hot weather you may need to keep the jar in a cool room.
Your chickpea sprouts are ready to eat when they have developed a ‘tail’ that is about a half centimeter long. - After your sprouts have fully developed do a final rinse and drain thoroughly before storing them in a clean container and storing them in the fridge.
Best eaten within 3 - 4 days, you can rinse them every now and then but be sure to allow excess water to drain away before returning them to the fridge. - Preheat your oven to 200°C /400°F and grease a baking sheet with a little olive oil.
Add all of the ingredients to a food processor and blend until you see the mixture starts to come together. You may need to use a spatula to push down any mixture from the sides. It should still have some texture as this will give your falafel some bite. - Use your hands to form the mixture into balls or patties, about the size of a ping pong ball.
If your mixture is hard to form you can try blitzing in the processor for another minute or blend in an extra handful of cooked chickpeas. - Place your falafel on the baking sheet and brush with a little olive oil. Bake for 25- 30 minutes, turning the falafel halfway through.
-Best eaten freshly baked and still hot from the oven!
Serve with a summer salad tahini and lemon and or tzatziki dressing or in homemade spelt pita bread!
YOU WILL NEED:
A wide-mouthed jar for sprouting
A food processor or blender
Notes
Rinse your seeds/sprouts in running water at least twice a day.
Keeping the seeds/sprouts moist allows them to germinate, and rinsing them frequently helps keep bacteria from growing.
Standing water can lead to mold and bacteria, so allow excess water to drain before returning the chickpeas to the container!
When using dried herbs, I find it necessary to add a little extra liquid. You can either add a splash of water to the mixture, or an extra handful of cooked chickpeas
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