Edamame Falafel Wraps Recipe

Introduction

These edamame falafel wraps are a fresh and vibrant twist on the classic falafel, combining wholesome chickpeas and edamame beans for a protein-packed meal. Perfect for a quick lunch or light dinner, they are easy to make and bursting with flavor.

Ingredients

• 100g frozen edamame beans
• 400g can chickpeas, drained
• 1 small garlic clove, chopped
• 1 tsp ground cumin
• Small handful of parsley, roughly chopped, plus extra to serve (optional)
• 1 tbsp plain flour
• 1 tbsp olive oil, plus extra for rolling and brushing
• ¼ red cabbage, finely shredded
• ½ lemon, juiced
• 4 flatbreads or wraps
• 4 tbsp hummus
• ¼ cucumber, chopped
• 1 red chilli, thinly sliced (optional)

Instructions

1. Step 1: Preheat the oven to 190°C (170°C fan)/gas mark 5 and line a baking tray with baking parchment.
2. Step 2: Place the edamame beans, chickpeas, garlic, cumin, parsley, plain flour, and a pinch of salt into a blender. Blend until you get a mostly smooth mixture with a few small chunks of edamame remaining.
3. Step 3: With olive-oiled hands, scoop tablespoon-sized portions of the mixture and roll them into balls to make about 16 falafels. Place them on the baking tray and gently press each down with your palm to flatten slightly.
4. Step 4: Brush each falafel lightly with olive oil, then bake in the oven for 20 minutes until firm and golden.
5. Step 5: While the falafels bake, toss the shredded cabbage with a pinch of salt and the lemon juice. Set aside for 5 minutes to lightly pickle.
6. Step 6: Warm the flatbreads or wraps, then spread each with a tablespoon of hummus. Top with pickled cabbage, falafel (about 5 per adult or 3 per child), chopped cucumber, extra parsley if using, and sliced red chilli for a spicy kick.
7. Step 7: Roll up the wraps tightly and serve immediately for a satisfying and colorful meal.

Tips & Variations

• For extra flavor, add a squeeze of tahini or a drizzle of yogurt sauce inside the wraps.
• To make these gluten-free, substitute the plain flour with chickpea flour or gluten-free flour.
• If you prefer crispier falafels, try pan-frying them in a little olive oil instead of baking.
• Add some chopped mint or coriander with the parsley for a fresh herb twist.

Storage

Store any leftover falafel in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or a non-stick pan to keep them firm. Avoid microwaving as this can make them soggy. Keep wraps and fresh toppings separate until ready to serve for the best texture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh edamame beans instead of frozen?

Yes, fresh edamame can be used if available. Just make sure they’re cooked and removed from the pods before blending.

How can I make these falafel vegan?

This recipe is naturally vegan as it contains no animal products. Just ensure your wraps and hummus are vegan-friendly if purchasing pre-made.

Edamame Falafel Wraps Recipe

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★★★★★

4.6 from 106 reviews

• Author: Luna
• Total Time: 35 minutes
• Yield: 4 wraps (serving 4 people) 1x
• Diet: Vegetarian

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Description

A delicious and healthy recipe for Edamame Falafel Wraps featuring baked edamame and chickpea falafel balls wrapped in flatbreads with tangy pickled red cabbage, hummus, cucumber, and optional chili for a flavorful and nutritious meal.

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Ingredients

Scale 1x2x3x

Falafel Ingredients

• 100g frozen edamame beans
• 400g can chickpeas, drained
• 1 small garlic clove, chopped
• 1 tsp ground cumin
• Small handful of parsley, roughly chopped, plus extra to serve (optional)
• 1 tbsp plain flour
• 1 tbsp olive oil, plus extra for rolling and brushing

Wrap & Toppings

• ¼ red cabbage, finely shredded
• ½ lemon, juiced
• 4 flatbreads or wraps
• 4 tbsp hummus
• ¼ cucumber, chopped
• 1 red chilli, thinly sliced (optional)

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Instructions

1. Prepare Falafel Mixture: Heat the oven to 190C/170C fan/gas 5 and line a baking tray with baking parchment. Place the edamame beans, chickpeas, chopped garlic, ground cumin, chopped parsley, plain flour, and a pinch of salt into a blender. Blend until smooth but still slightly chunky.
2. Shape and Bake Falafel: With oiled hands, scoop tablespoon-sized portions of the mixture and roll them into balls to make about 16 falafel. Place them on the baking tray, gently press each ball flat, brush with olive oil, and bake for 20 minutes until golden and firm.
3. Pickle the Cabbage: Meanwhile, combine the finely shredded red cabbage with salt and lemon juice. Set aside for 5 minutes to lightly pickle the cabbage.
4. Assemble Wraps: Warm the flatbreads or wraps, then spread each with hummus. Layer on the pickled cabbage, falafel balls (5 per adult, 3 per child), chopped cucumber, extra parsley if desired, and sliced red chili for spice lovers.

Notes

• Use oiled hands to prevent the falafel mixture from sticking while shaping.
• The falafel can be made ahead and stored in the fridge for up to 2 days or frozen for up to 1 month.
• For a gluten-free option, replace plain flour with chickpea flour or gluten-free flour.
• You can adjust the chili quantity according to your heat preference or omit entirely for a milder wrap.
• Serve with a side of yogurt or tahini sauce for added creaminess.

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Category: Lunch
• Method: Baking
• Cuisine: Middle Eastern

Keywords: edamame falafel, falafel wraps, healthy wraps, baked falafel, vegetarian lunch, easy falafel recipe, chickpea falafel, Middle Eastern wraps