Easy Cowpeas Falafel, in which the humble, much-loved bean (aka black-eyed peas, lobia, etc.) is paired with watercress and zucchini….. A novel and healthy take on the popular deep-fried Middle-Eastern snack!
What makes them more healthy than the traditionally made version? Well, for starters, these Falafel are NOT deep-fried…. They are meant to be Air-Fried, pan-fried or oven-baked…. to perfection! You’d probably never guess that from catching a glimpse of these crispy and savory treats.
They will make your mouth water and make you want to grab one immediately…. So, Grab one then…. Take a bite… and marvel…. So delightfully crispy on the outside and yet, so very moist inside… Yumm!
As for adding watercress and zucchini…. Ah! Let’s see now…. how about packing in more nutrients, flavor, moistness… and, of course, a great way to sneak in some extra veggies into your food! No one really needs to know how you did that, do they?
Easy Cowpeas Falafel any time… healthy and satisfying
Feeling a bit peckish, are you? Snack on a few of these deliciously satisfying falafel…. along with a cup of Chai or coffee perhaps… And get that insistent growling in your stomach to quiet down!
Or maybe you want something more substantial… perhaps lunch or dinner? Sure… Stuff a few falafel into a warm pita pocket and load up with your favorite toppings… Lettuce, tomatoes, feta cheese, cucumbers, hot sauce, and, of course, before you dig in…. Don’t forget to drizzle some tangy Tahini Sauce on top… gotta have that tahini sauce!
Enjoy… Savor every bite! Now that you’ve made your tummy happy…. go back to whatever you were doing before the Falafel called out to you!
Falafel with Cowpeas… or other kinds of beans
So…. Why make Falafel with Cowpeas (black-eyed peas) instead of Chickpeas? Well… why not? Switch out one legume for another, and… Voila! You have a whole new dish to make and enjoy!
Sure, they taste somewhat different… and have a slightly different texture… but Hey.. Doesn’t that make them kind of fun and interesting? And they are most certainly just as delicious as the ‘traditional’ chickpeas-falafel!
I love Falafel … and make them quite often, with just about any bean/legume that I feel like using on any given day…. split green/yellow peas, split or whole green Mung beans, lentils, navy beans….. whatever…! They all have good protein and good fiber… and of course, all come with their own unique bag of tricks …. flavor, texture, nutrients…
And Yeah… Of course, I play with the recipes.. I love exploring new techniques, textures, flavors…
Beans – use them interchangeably in many dishes
Beans of all kinds are so easy to play with. Do you have a favorite recipe with a particular kind of bean? Well then, maybe you can put on your “experimenter” hat and try to make the same recipe with a different kind of bean…. Why? Just for fun!
Then, if it turns out that you do still prefer the “original”, so what? At least you got your creative juices flowing when you tried something new. And who knows… maybe you created a ‘winner’….. something that you will keep making again and again!
I love tinkering like this with all sorts of foods…. swap some key ingredients with new ones, maybe change up the seasonings… I just go with my instincts!
Falafel, Dal Vada, Akara… different cuisines, but Oh, so very similar!
I’ve always found it fascinating to discover how beans, an everyday staple food in so many parts of the world, have inspired some uncannily similar dishes across the globe. Funny how human beings from different parts of the world often think in similar ways!
Of course, the most common recipes involve simply cooking the beans, seasoning them and pairing them with rice or a flatbread or a pancake/crepe of some type. Simple and comforting, there are tons of variations on this theme from all culinary traditions….
But that’s not all…. There are so many other ways to turn beans into all kinds of delicious dishes… and one begins to see some common patterns there as well. Some savory dishes that come to mind are Falafel (middle-East), Dal Vada (India), Akara (Nigeria, Benin, Togo…). Although from very different culinary traditions, they are SO very similar! Even the prep work is similar….. soak, grind, season and fry….. And then… Gobble them up, as fast as you can!
When I first had traditional Falafel many moons ago, I was immediately reminded of the South-Indian Dal Vada (mixed bean-fritters) and the North-Indian Mung Dal Pakoda (mung bean fritters).. Although the Falafel flavor was decidedly non-Indian, the texture was almost identical!
More recently, I’ve come to know that the Yoruba people of Nigeria, Benin and Togo make a very similar dish they call Akara / Acarajé – deep-fried fritters made from soaked and ground cowpeas. It is quite popular, and shows up in various forms in West African, Caribbean and Brazilian cuisines.
I have no doubt at all that other interesting and popular variations on this very same theme exist, in other regions of the world too! Deliciously crispy, savory, satisfying…. and filled with lots of health-supporting nutrients too! What’s not to love?
Cowpeas Falafel – inspired by Chawli-Bhaji
While playing with the idea of making falafel with a different kind of bean, I remembered the delightful little fritters my Mom used to make with Cowpeas. We called it Chawli-chi-Bhaji: pronounce as Chuv-lee chi Bhuj-ee (rhymes with ‘pudgy’) in Marathi – which literally translates to Cowpeas Fritters.
She would soak the beans in water, then grind them to a coarse-textured thick batter, using minimal water while grinding. After tossing in some chopped onions, ginger, cilantro, and other seasonings, she would drop spoonfuls into hot oil in an iron kadhai (wok). Moments later, we would begin to devour the crispy and fluffy little golden brown balls…. while trying not to burn our mouths as we did that! A bit of ketchup on the side, and we were a happy bunch.
So, I thought, why not try to make Falafel with cowpeas, perhaps even a non-fried version… Lower in fat and yet crispy and tasty… Wouldn’t that be nice?
I got to work… and a few trials later, I had it! And here I am, delighted to post my recipe for Falafel fans everywhere…..
Black-eyed peas – loaded with nutrients
Cowpeas (black-eyed peas) bring their own special goody-bag of health-supporting nutrients. Rich in protein and fiber (both soluble and insoluble), very little fat, and lots of vital micro-nutrients packed in there…. a whole range of vitamins, minerals, antioxidants….
And Oh…. Want to bump up the nutrient density even more? Sprout them first! You just have to plan ahead an extra day or so. Check Recipe Notes for details…
Of course, sprouting is an optional step in this recipe… your falafel will taste amazing with un-sprouted, overnight-soaked Cowpeas.
Watercress – peppery, pretty and nutrient-packed
What gives the lovely green flecks of color in traditional falafel.? Parsley… Loads of it, which also yields a crisp and mouth-watering Falafel. I’ve been experimenting with other herbs and leafy greens that can somewhat mimic what parsley does. In this Cowpeas falafel recipe, I’ve used fresh watercress greens instead or parsley.
Why watercress? With its characteristic peppery, mustard-like punch, it definitely adds an interesting flavor… and of course, just like parsley, it adds those pretty green flecks in the falafel too.
But wait… That’s not all that the watercress does… Adding watercress to the black-eyed peas actually makes the falafel even more nutritious! It’s packed with an array of health-supporting vitamins, antioxidants, minerals.
I first encountered watercress soon after I came to the US as a grad student, and was immediately intrigued. Since I couldn’t find many of the leafy greens I had grown up with in India, I decided to try using watercress instead.
And Yes…. My experiments have led to a host of new recipes over the years. I have made a host of Indian dishes with watercress in them – Dal, Parathas, savory pancakes…. and quite a few non-Indian dishes as well! It’s been so much fun to play with this interesting leafy green!
Zucchini in Falafel – keeps it moist
Why add zucchini to the Cowpeas mixture? Mainly to lock in moisture. Falafel has a tendency to become dry rather quickly. Adding Zucchini or other tender squash helps keep the inside of the falafel moist, while still allowing the ouside to crisp up.
Besides, this is such an easy way to sneak in some extra veggies into your meal! Although low in protein, carbs and fat, Zucchini nicely bumps up the micro-nurient content of the Cowpeas Falafel!
Lots of Bean Recipes…
Do you enjoy cooking with beans? I sure do… lots of protein, fiber, and a plethora of vital micro-nutrients! I have posted lots of bean recipes from different cuisines.
Maybe you’d like to try some of these ……
- Lentil Vegetable Soup – Moroccan style, hearty, one-dish meal
- Savory butternut pancakes – with yellow split peas
- Easy Hummus – the classic style from scratch-cooked Chickpeas
- Pindi Channa – the wildly popular Indian-style curried Chickpeas
- Easy Red Beans – for tacos, enchiladas and more
- Sprouted Lentil Quesadillas – novel and healthy take on a popular dish
- Black beans and Apples – an easy, hearty salad
- Urad Dal with Kale – Indian style, hearty and satisfying everyday food
And this is not a complete list at all! Explore the many other beans and legumes recipes on this blog! …Make them, share them …. please also write a review and post a star rating! Thanks!
Special Diets
This Cowpeas Falafel recipe is vegetarian, vegan, gluten-free and soy-free. To make it nut-free, use a nut-free oil of your choice, preferably one with a high smoke-point.
If you prefer to not consume garlic, simply omit it from the recipe. Although garlic lends a more authentic middle-Eastern flavor to the falafel, the garlic-free version still tastes excellent.
So… go ahead and soak some cowpeas tonight…. and plan on having some yummy falafel tomorrow!
Make it, share it… and please also leave a review and star rating… much appreciated.
Enjoy!
Easy Cowpeas Falafel: Make in AirFryer, Oven or Pan
Equipment
- Electric Chopper/Food processor if not available, use an electric blender or manual chopper. See Recipe notes for details
- Microwave oven preferred If not available, see Recipe Notes for alternate directions
- Microwave safe, glass/ceramic dinner plate 10 in (25 cm) a heat safe glass/ceramic cake pan/pie plate is OK too; don't need if not using microwave
- Air Fryer if not available, follow alternate directions for cooking the Falafel
- Heavy- bottom frying pan: non-stick preferred Will need if not using microwave; if not using AirFryer, you can also use the same pan for pan-frying Falafel on the stove-top
- Convection Oven don't need if using Air Fryer
- Baking tray (cookie sheet) don't need if using Air Fryer
- Parchment paper to line Air Fryer basket, or baking tray if using convection oven for baking the Falafel. If not available, will need to use more oil to prevent sticking.
Ingredients
To Grind
- 1/2 cup Black-eyed peas (dried) rinse and soak in water overnight
- 1/2 cup Zucchini – diced tender squash preferred; if not available, use tender yellow summer squash, or Dudhi (Lauki, OPO), or AshGourd (Winter melon, Petha, Kohlaa)
- 1 tsp Serrano Pepper – seeded and chopped other spicy green chillies OK: be sure to check spiciness and adjust accordingly
Add to the black-eyed peas mixture
- 1/2 cup Watercress – rinsed, towel-dried and chopped separate leaves from thick (but tender) stems – use both, but prep them separately – see Recipe directions; if watercress is not available, see Recipe Notes for alternatives
- 1 tbsp Sesame seeds (brown, unpolished) if not available, use polished white sesame seeds; do not use black sesame for these falafel.
- 1 tsp Oil I like peanut oil, but any other neutral-tasting oil is OK – I do NOT recommend using Extra-Virgin Olive Oil (EVOO) here
- 1 tsp Garlic – finely chopped fresh garlic preferred; if not available, use 1/4 tsp granulated garlic (coarse powder) or 1/4 tsp dried chopped garlic; however, I do not recommend using chopped garlic bottled in brine/vinegar – its flavor is totally different and rather strong
- 1/4 tsp Salt adjust as per taste preference – may need up to 1/8 tsp more
- 1/4 tsp Black pepper – freshly crushed preferred if not available, pre-ground black pepper is OK too
- 1/4 tsp Thyme (dried) if using fresh, use about 1 tsp finely chopped/minced
For cooking in Air-Fryer (or Frying pan / oven)
- 2 tbsp Oil I like peanut oil; but any other neutral-tasting, high smoke-point oil is OK – I do NOT recommend using Extra-Virgin Olive Oil (EVOO) here
Instructions
Soaking black-eyed peas
- Place 1/2 cup dried black-eyed peas in a bowl – check for small stones, etc and discard.
- Rinse 2-3 time with fresh water- scrub gently to loosen and wash away dirt, etc.Add 1/2 cup cool water and set aside, covered overnight (6-8 hours)
- Soaked black-eyed peas – most of the water is absorbed and the dried beans are plump and soft
Optional Step: Sprout the soaked Black-eyed Peas
- Drain the soaked beans, rinse in a colander and wrap in a clean kitchen towel. Set aside for 15-24 hours to sprout, Alternatively, use a sprouting basket.After about 24 hours, you can see little white tails sprouting from the beans. Use when tails ar about 1/4 inch (1/2 cm) long.
To Grind
- Rinse the soaked and/or sprouted black-eyed peas in a colander, then place in a chopper or food processor.
- Grind to a coarse-ground texture – do not add any water.
- Rinse and dice zucchini – small – 1/2 cup
- Chop 1/2 Serrano pepper
- Add diced zucchini and chopped chilli pepper to the coarsely ground black-eyed peas in the chopper / food processor
- Grind again, to a coarse-textured mixture
- Transfer mixture to a microwave-safe 10 inch (25cm) dinner plate; spread evenly into a thin layer.Note: If making larger quantities, please do this step in multiple batches; otherwise, the mixture will not be cooked sufficiently during the next step ! For instance, If doubling this recipe, divide the mixture into 2 equal portions and cook each portion separately as described below. For larger quantities, adjust as appropriate.
- Cover the plate with a microwave-safe lid and microwave on Hi for 2 minutes. Remove the lid, and allow to cool slightly. The partially cooked bean mixture is sticky – break it up with a fork while still warm.
- When cool, break up the lumps with your fingers to a crumbly texture.
- While the bean mixture cooks and cools, prep the watercress and garlic.First, trim the fleshy stems away from the tender leaves.
- Then, separately rinse the leaves and stems (use a colander). Spread out the leaves to dry on a clean kitchen towel.
- Meanwhile, collect the stems in a bunch and slice them thinly (1/8 inch / 1/4 cm). Transfer them to a microwave safe glass/ceramic bowl and microwave for 30 seconds.
- Briefly cooking them in the microwave softens them a bit, The color turns bright green too.
- Gather the watercress leaves into a bunch and slice into 1/8 inch ribbons. The turn the cutting board 90 degrees and slice again to chop.
- Transfer the crumbled balck-eyed peas mixture into a medium-sized, shallow mixing bowl.Add the cooked watercress stems, chopped leaves, oil and seasonings: salt, black pepper, chopped garlic, thyme and sesame seeds.
- Mix well,: the mixture will be rather crumbly. Take a fistful of the mixture and squeeze it to soften and release moisture from the watercress leaves and stems. Repeat with fresh mixture, until the mixture starts to come together and bind when squeezed.
- Divide into portions using a 1/4 cup measure – pack the mixture firmly into the cup and invert (with a hard tap) on to a cutting board. This mixture will yield about 5-6 portions, 1/4 cup each.Gently slice each portion in half, and shape each half-portion into small, tightly packed patties (about 2 tbsp mixture per patty).Note:I recommend using this method to make equal portions easily. I find that packing down the mixture into the measuring cup also helps me shape the patties more easily. In fact, I regularly use this technique to make any kind of patties. Of course, for making larger patties, I use a larger measuring cup!
Cook the prepared patties in an AirFryer. For Pan-frying and baking directions, please see Recipe Notes for details.
- Line the Air Fryer basket with parchment paper. Arrange the prepared patties: don't crowd them, leave some space in between to allow for easy flipping halfway through the cooking. Use a silicone pastry brush to smear the tops of the patties with a little oil. Or, use a small spoon to add 2-3 drops of oil on top of each patty.
- Air Fry at 375 F (190C) for 12-14 min. Flip with a small spatula/turner after about 8-9 min. Brush the flipped side with a few drops of oil and continue to cook until nicely golden brown and crisp. Note: Each AirFryer is a bit different – you might need to cook for 2-4 minutes longer than the suggested 12-14 min.
- Transfer to a plate and repeat with the remaining patties. Once cooled, keep the falafel loosely covered until you're ready to serve Note: Don't cover while warm – trapped moisture condensation drops will destroy the crispy texture, making them soggy.
- Serve warm, with your favorite sides: warm pita bread, tahini sauce, hot chilli sauce, pickled vegetables, sliced onions, feta cheese, etc.
- Enjoy!
Notes
Watercress not available?
If you can’t find water cress, use any of the following alternatives: note that the taste and texture of the falafel will likely be a little different, but just as delicious.- 1/2 cup fresh curly parsley + 1/2 cup fresh Kale (any kind)
- 1/2 cup fresh curly parsley + 1/2 cup fresh mustard greens
- 1/2 cup fresh curly parsley + 1/2 cup fresh spinach
- 1/4 cup dried parsley + 3/4 cup fresh Kale (any kind)
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Falafel with Sprouted Cowpeas:
Want to sprout the cowpeas for the falafel? Be sure to plan ahead an extra day to allow for sprouting time:- Rinse and soak the cowpeas 8-10 hours in cool water:
- Use 1 cup water for soaking 1/2 cup Cowpeas
- Drain and rinse the soaked beans under running water in a colander
- Wrap them up in a clean kitchen towel and place in the colander
- Set aside to sprout in a draft-free, warm place.
- In about 24 hours or so, you start to see little white tails growing out of the beans.
- I like to wait until these ‘tails’ grow to about 1/4 inch (1/2 cm) long, before I start prepping them for making Falafel.
- Of course, you can use the sprouted cowpeas when the little tails are even shorter
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No food processor/chopper?
Use an electric mixer/blender –- Be sure to grind the soaked black-eyed peas in small batches to avoid adding any water while grinding.
- Otherwise, the mixture will become too runny and will be difficult to handle and shape.
- If you have to add water to make the mixture “move”, only add 1-2 tsp at a time and pulse-chop. Stir and mix frequently.
- the texture will likely be coarser than with an electric food chopper/processor, but the falafel will still turn out nice.
No microwave oven? No worries…
Briefly cook the black-eyed peas mixture on the stove-top:- Use a heavy bottom, 10-12 inch frying pan – non-stick preferred
- Use your fingers to smear 1/4 tsp oil over
- Spread the mixture evenly into the pan:
- Do NOT pack down – it should be loosely spread out
- about 1 1/2 cups from this recipeÂ
- If making larger quantities, cook the mixture in 1 1/2 cup-batches, to ensure even texture
- Turn heat on Hi: for about 30 seconds, then cover and lower the heat to low-medium
- Cook (covered) for 3-4 min, undisturbed (no stirring!), then turn heat off.
- Leave undisturbed, covered, for 4-5 min.
- Remove cover, allow steam to subside, then set aside to cool, uncovered.Â
- When mixture is lukewarm, use a non-stick safe utensil (spoon / spatula) to transfer the partially-cooked blackeyed peas to a mixing bowl.
- Continue further as per the recipe directions.
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Combination Pan-Fry – Air Fry method
This combination method is very good for do-ahead plans, especially when making a larger batch to feed a crowd.. Pan fry till halfway done, very lightly browned on both sides, up to 1-2 days in advance, then finish crisping them up in the air-fryer.- In fact, you could even pop them into the freezer in a container with a well-fitting lid.
- Lay them out in a single layer, cover with parchment or plastic wrap, then place a second layer on top
- Good for 3-4 weeks, possibly longer. Set on the counter to thaw (about 30-40 min) before crisping in Air Fryer or Oven
- Since these Falafel are partially cooked already, they will get crisped up and be  ready to serve much faster than otherwise.
- Covering the falafel while Pan-frying also helps to lock in some moisture.
- this prevents the Falafel from getting too dry during the Air-Fryer crisping, or oven-baking.
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No Air-Fryer?
Cook the prepared falafel patties in a frying pan or bake them in the oven till golden and crispy.- To Pan-fry the shaped falafel patties in a frying pan/skillet on the stove-top:
- Heat a a medium (8 in / 20cm) heavy-bottom frying pan/skillet on medium heat for about 1 minute.
- Place 2-3 drops of oil in a single spot, and immediately place a pre-shaped falafel patty on top of the oil.
- Repeat with 5-6 more falafel patties
- Do NOT overcrowd – leave room to work with a spatula to flip while pan-frying
- Cover and cook on medium heat for 3-4 min.
- Remove the cover, drizzle 2-3 drops of oil on top of each patty, then carefully flip each patty.
- the patties should have browned a bit on the bottom
- Gently press down each patty after flipping to ensure good contact with the frying pan base.
- this allows for even browning as they cook on the 2nd side
- Drizzle 1-2 drops of oil around the side of each patty.
- You will see the oil begin to sizzle around the sides of the patties
- After 3-4 minutes, flip again to check for even browning.
-
- Allow to brown on one side, then flip to brown the other side.
- Serve warm.
- To Bake the shaped falafel patties in the oven
- Start preheating the oven to 350F.
- While the oven heats up, line a medium baking sheet with parchment.
- Add a drop of oil on the parchment and place a patty right on top of the oil.
- Repeat with the rest of the falafel patties, placing them about 1/2 inch apart.
- With a silicone pastry brush, lightly brush the tops of the patties with a little oil.
- Bake at 350 F (180C) for about 15 min, then flip gently with a small-medium spatula/turner –
- handle carefully, since they will be a bit delicate and easy to break apart.
- the patties should have browned a bit on the bottom by this time
- Lightly brush the tops of the flipped patties with oil.
- Bake for 8-10 min until browned and crispy on the bottom.
- Carefully remove from the baking sheet and serve warm.
Storing Leftovers:
Place leftover Falafel in container with a well-fitting lid. Store in Refrigerator:- Use within 2-3 days
- re-heat in a frying pan, toaster oven or AirFryer till warm
- They will likely not be as crisp as when freshly made, but will still taste good.
- I do not recommend re-heating in a microwave oven, because they will become soft,
- re-heat in a frying pan, toaster oven or AirFryer till warm
- Good for 3-4 weeks, maybe longer
- Thaw on counter and re-heat in a frying pan, toaster oven or AirFryer till warm
- They will likely not be as crisp as when freshly made, but will still taste good.
- I do not recommend re-heating in a microwave oven, because they will become soft
- Thaw on counter and re-heat in a frying pan, toaster oven or AirFryer till warm
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so yummy, i will definitely try it out 😊
Let me know how you like it, Padmaja!
The recipe is fantastic! Only Dr. Sushma Dandekar can come up with such unique recipes. Her recipes are well-loved in all age groups. Every time we are in the mood for something unique yet tasty, all I have to do is go to her website. Food is a source of joy and Dr. Dandekar knows the way from the table to our hearts!
Thanks, Geeta, for your lovely review! I’m so glad you enjoy my recipes.
I completely agree with you that food should always be a source o joy…. you couldn’t survive without it, after all! And, as they say, variety is the spice of life! Creating unique and tasty foods that provide us with health-supporting nutrients and bring forth heartfelt joy? Priceless!