Edamame Falafel Wraps with Pickled Cabbage and Hummus Recipe
Introduction
These edamame falafel wraps offer a fresh and flavorful twist on the classic falafel, combining the creamy texture of chickpeas with the vibrant taste of edamame beans. Lightly spiced and baked to golden perfection, they make a delicious and wholesome meal perfect for any day of the week.
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
- Step 1: Preheat your oven to 190C (170C fan)/gas mark 5 and line a baking tray with baking parchment.
- Step 2: In a blender, combine the edamame beans, chickpeas, garlic, cumin, parsley, plain flour, and a pinch of salt. Blend until mostly smooth, allowing some small chunks of edamame for texture.
- Step 3: With hands lightly oiled, shape tablespoon-sized portions of the mixture into balls (about 16). Place them on the prepared tray and gently press down each ball to flatten slightly.
- Step 4: Brush each falafel lightly with olive oil, then bake for 20 minutes until golden and firm to the touch.
- Step 5: While the falafel bakes, mix the shredded cabbage with a pinch of salt and lemon juice, then set aside for 5 minutes to pickle slightly.
- Step 6: Warm the flatbreads or wraps, then spread each with a tablespoon of hummus.
- Step 7: Assemble the wraps by topping each with pickled cabbage, falafel (about 5 for adults, 3 for children), chopped cucumber, extra parsley if using, and sliced red chilli for a spicy kick.
Tips & Variations
- For an extra crispy exterior, lightly pan-fry the falafel balls in olive oil before baking.
- Swap parsley for fresh coriander for a different herbal note.
- Add a dollop of yogurt or tahini sauce to the wraps for additional creaminess.
- If you prefer, serve the falafel in pita pockets instead of flatbreads.
Storage
Store any leftover falafel in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven at 180C for 5–7 minutes to maintain their texture. Avoid microwaving if you want to keep them crisp.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh edamame beans instead of frozen?
Fresh edamame beans can be used if in season, but frozen is more convenient and works just as well once thawed before blending.
Is it possible to make these falafel gluten-free?
Yes, substitute the plain flour with a gluten-free alternative like chickpea flour or rice flour to keep the falafel gluten-free.
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Edamame Falafel Wraps with Pickled Cabbage and Hummus Recipe
- Total Time: 35 minutes
- Yield: 4 servings (16 falafel balls total, about 4 falafel balls per wrap) 1x
- Diet: Vegetarian
Description
Delicious and nutritious Edamame Falafel Wraps featuring homemade baked falafel made from edamame beans and chickpeas, served with fresh cabbage pickle, cucumber, hummus, and optional chili, all wrapped in soft flatbreads. A perfect healthy vegetarian meal that is crispy on the outside and tender inside.
Ingredients
Falafel
- 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
Assembly
- 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 falafel mixture: Heat the oven to 190C/170C fan/gas 5 and line a baking tray with parchment paper. Place all falafel ingredients except the oil into a blender; season lightly and blend until a smooth mixture forms, allowing some chunks of edamame to remain for texture.
- Form and bake falafel: With oiled hands, scoop tablespoon-sized portions, roll into balls (yielding about 16), and arrange on the baking tray. Flatten each ball gently with the palm, brush with a little olive oil, then bake for 20 minutes until firm and golden brown.
- Prepare cabbage pickle: Mix finely shredded cabbage with a pinch of salt and the lemon juice. Let it sit for 5 minutes to pickle slightly.
- Assemble the wraps: Warm the flatbreads or wraps. Spread each with hummus, then layer with the pickled cabbage, baked falafel (5 per adult or 3 for children), chopped cucumber, extra parsley if desired, and thinly sliced red chili for spice.
Notes
- Using frozen edamame beans gives the falafel a unique texture and boost of protein.
- The baking method makes the falafel lighter and less oily compared to frying.
- You can substitute flatbreads with pita or tortilla wraps depending on preference.
- Adjust chili quantity or omit for a milder flavor.
- Falafel mixture can be prepared ahead and refrigerated for up to 24 hours before baking.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Middle Eastern
Keywords: edamame falafel, falafel wraps, baked falafel, vegetarian wraps, healthy wraps, Middle Eastern recipe
