Edamame Falafel Wraps Recipe

Introduction

Edamame falafel wraps are a fresh, flavorful twist on a classic Mediterranean favorite. Packed with protein-rich edamame and chickpeas, these wraps are perfect for a healthy lunch or light dinner. They’re quick to prepare and bursting with vibrant colors and textures.

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 parchment paper.
2. Step 2: In a blender, combine the edamame beans, chickpeas, chopped garlic, ground cumin, parsley, plain flour, and a pinch of salt. Blend until smooth with some small chunks remaining.
3. Step 3: Using olive oil to grease your hands, scoop tablespoon-sized portions of the mixture and roll them into balls. You should get about 16. Place them on the baking tray and gently flatten each with the palm of your hand.
4. Step 4: Brush each falafel lightly with olive oil. Bake for 20 minutes or until they are firm and golden brown.
5. Step 5: While the falafel bakes, toss the shredded cabbage with a pinch of salt and lemon juice. Let it sit for 5 minutes to lightly pickle.
6. Step 6: Warm the flatbreads or wraps and spread each with a tablespoon of hummus.
7. Step 7: Assemble the wraps with pickled cabbage, falafel (5 per adult, 3 per child), chopped cucumber, extra parsley if using, and sliced red chilli for a spicy kick.

Tips & Variations

• For a crispier falafel, try pan-frying the falafel balls in a little olive oil instead of baking.
• Feel free to swap parsley for fresh coriander or mint for a different herb flavor.
• If you prefer a gluten-free version, substitute the plain flour with chickpea flour or a gluten-free alternative.

Storage

Store leftover falafel in an airtight container in the refrigerator for up to 3 days. Reheat gently in a low oven or microwave to retain texture. Assemble wraps fresh before serving to keep ingredients crisp.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh edamame instead of frozen?

Yes, fresh edamame can be used but make sure to shell and cook them first before blending. Frozen edamame is convenient and works well without extra prep.

Can I prepare falafel mixture ahead of time?

Absolutely. You can blend the mixture and store it covered in the fridge for up to 24 hours before shaping and baking the falafel.