Edamame Falafel Wraps Recipe

Introduction

These edamame falafel wraps are a fresh and vibrant twist on a classic favorite. Packed with protein-rich edamame and chickpeas, they make a tasty and satisfying meal perfect for lunch or a light dinner.

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: Heat 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, and plain flour into a blender. Season lightly and blend until smooth, allowing for a few chunks of edamame to remain for texture.
3. Step 3: With oiled hands, scoop tablespoon-sized portions of the mixture and roll into balls (you should get about 16). Place them on the prepared baking tray and gently press each ball down with your palm.
4. Step 4: Brush each falafel lightly with olive oil and bake for 20 minutes, or until they are firm and golden.
5. Step 5: Meanwhile, mix the shredded cabbage with a pinch of salt and lemon juice. Set aside for 5 minutes to pickle slightly.
6. Step 6: Warm the flatbreads or wraps and spread each with a tablespoon of hummus.
7. Step 7: Top the hummus with pickled cabbage, 5 falafel for adults (3 for children), chopped cucumber, extra parsley if using, and sliced red chilli for those who like some heat.
8. Step 8: Roll up the wraps and serve immediately for a fresh and flavorful meal.

Tips & Variations

• For a crispier falafel, you can pan-fry the balls in a little olive oil instead of baking.
• Add a dollop of yogurt or tahini sauce inside the wrap for extra creaminess.
• Use baby spinach or rocket instead of cabbage if you prefer a milder side.
• If you don’t have edamame beans, you can substitute with additional chickpeas for a similar texture.

Storage

Store leftover falafel in an airtight container in the fridge for up to 3 days. Reheat gently in a warm oven or toaster oven to retain their crispiness. It’s best to keep the wraps and fresh vegetables separate until serving to avoid sogginess.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make these falafel gluten-free?

Yes, substitute the plain flour with chickpea flour or a gluten-free flour blend to keep the falafel gluten-free.

Can I prepare the falafel mixture ahead of time?

You can prepare the falafel mixture a day in advance and keep it covered in the fridge. Roll and bake the falafel when ready to serve for the freshest results.

Edamame Falafel Wraps Recipe

Print Recipe

★★★★★

4.6 from 138 reviews

Delicious and nutritious Edamame Falafel Wraps featuring a blend of edamame beans and chickpeas, seasoned with garlic, cumin, and fresh parsley. These baked falafels are served in warm flatbreads with tangy pickled red cabbage, crunchy cucumber, hummus, and an optional spicy kick from red chili, making for a healthy and satisfying meal.

• Author: zara
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 4 wraps (serves 4 adults) 1x
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean
• Diet: Vegetarian

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 Filling

• 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. Prepare the oven and baking tray: Heat the oven to 190C/170C fan/gas 5 and line a baking tray with baking parchment to prevent sticking.
2. Make the falafel mixture: Put all falafel ingredients except the olive oil into a blender and lightly season with salt and pepper. Blend until you get a smooth mixture, leaving some chunks of edamame for texture.
3. Shape and bake the falafels: Using oiled hands, scoop tablespoon-sized portions of the mixture and roll into balls (about 16 total). Place on the baking tray and gently flatten each with your palm. Brush each falafel with a little olive oil. Bake for 20 minutes until golden and firm.
4. Prepare the pickled cabbage: Toss the shredded red cabbage with a pinch of salt and the lemon juice, then set aside for 5 minutes to pickle slightly.
5. Assemble the wraps: Warm the flatbreads, then spread each with hummus. Top evenly with pickled cabbage, falafel pieces (5 per adult wrap, 3 per child), chopped cucumber, extra parsley if desired, and red chili slices for spice lovers.

Notes

• You can freeze any leftover baked falafels for up to one month. Reheat in the oven for best texture.
• If you don’t have edamame beans, you can substitute with green peas or extra chickpeas, though flavor and texture will vary slightly.
• Using plain flour helps bind the mixture for easier shaping; gluten-free flour can be used as a replacement if needed.
• For a crispier falafel, flip halfway through baking or finish under the grill for a minute or two.
• The red chili is optional and can be omitted for a milder wrap, perfect for children or those sensitive to spice.

Keywords: falafel, edamame, chickpeas, healthy wraps, vegetarian, baked falafel, Mediterranean recipe