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
Scale
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
