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.
Ingredients
Scale
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)
Instructions
- 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.
- 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.
- 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.
- 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
