Edamame Falafel Wraps Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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.
- 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
Find it online: https://zarameals.com/edamame-falafel-wraps-recipe/
