Edamame falafel wraps

Make falafels with edamame beans and chickpeas to make these tasty wraps. If you’re short on time, you can use shop-bought hummus and falafels

Prep:20 mins
Cook:20 mins

Easy

Nutrition per serving

kcal 433
fat 15g
saturates 3g
carbs 52g
sugars 4g
fibre 11g
protein 18g
salt 1g

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)

Method

Heat the oven to 190C/170C fan/gas 5. Line a baking tray with baking parchment. Put all the falafel ingredients, except the oil, in a blender and season lightly. Blend until you have a smooth mixture – a few chunks of edamame are fine.
With oiled hands, scoop up tablespoon-sized portions of the mixture, roll into balls (you should get 16) and put on the baking tray. Gently press down each falafel with the palm of your hand. Brush each falafel with a little oil, then bake for 20 mins until firm and golden.
Mix the cabbage with a pinch of salt and the lemon juice, and set aside for 5 mins to pickle. Warm the wraps and spread with hummus. Top with the cabbage, falafel (5 each for adults, 3 for children), cucumber, extra parsley, if using, and chilli for those who don’t mind spicy food.

Suggested recipes from this collection...

POST-ID:19971 array(11) { [0]=> object(WP_Term)#12720 (11) { ["term_id"]=> int(61) ["name"]=> string(15) "60 minute bakes" ["slug"]=> string(15) "60-minute-bakes" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(61) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(91) "Light loaves, drizzled icing and fluffy sponges, these quick cakes are fuss-free yet fancy." ["parent"]=> int(0) ["count"]=> int(50) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [1]=> object(WP_Term)#12721 (11) { ["term_id"]=> int(168) ["name"]=> string(7) "7-a-day" ["slug"]=> string(5) "7-day" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(168) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(111) "Simple & delicious recipes with at least 3 portions of fruit & veg to get you to that lucky number 7..." ["parent"]=> int(0) ["count"]=> int(42) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [2]=> object(WP_Term)#12722 (11) { ["term_id"]=> int(76) ["name"]=> string(15) "Alfresco dining" ["slug"]=> string(12) "dine-alfesco" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(76) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(29) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [3]=> object(WP_Term)#12723 (11) { ["term_id"]=> int(210) ["name"]=> string(18) "Healthy vegetarian" ["slug"]=> string(18) "healthy-vegetarian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(210) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(31) "Diet-friendly meat-free feasts." ["parent"]=> int(0) ["count"]=> int(177) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [4]=> object(WP_Term)#11929 (11) { ["term_id"]=> int(120) ["name"]=> string(17) "Modern vegetarian" ["slug"]=> string(17) "modern-vegetarian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(120) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(35) "Veggie recipes for the whole family" ["parent"]=> int(0) ["count"]=> int(133) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [5]=> object(WP_Term)#11919 (11) { ["term_id"]=> int(107) ["name"]=> string(13) "That's a wrap" ["slug"]=> string(13) "that-s-a-wrap" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(107) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(7) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [6]=> object(WP_Term)#11918 (11) { ["term_id"]=> int(46) ["name"]=> string(10) "Vegetables" ["slug"]=> string(10) "vegetables" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(46) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(0) "" ["parent"]=> int(0) ["count"]=> int(102) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [7]=> object(WP_Term)#11941 (11) { ["term_id"]=> int(413) ["name"]=> string(10) "Vegetarian" ["slug"]=> string(10) "vegetarian" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(413) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(43) "Meat-free recipes for entertaining and more" ["parent"]=> int(0) ["count"]=> int(522) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [8]=> object(WP_Term)#11940 (11) { ["term_id"]=> int(396) ["name"]=> string(21) "Vegetarian sandwiches" ["slug"]=> string(21) "vegetarian-sandwiches" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(396) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(52) "These tasty sarnies are perfect for work-day lunches" ["parent"]=> int(0) ["count"]=> int(23) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [9]=> object(WP_Term)#11958 (11) { ["term_id"]=> int(84) ["name"]=> string(18) "Vegetarian starter" ["slug"]=> string(18) "vegetarian-starter" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(84) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(57) "Meat-free starters such as halloumi and watermelon salad." ["parent"]=> int(0) ["count"]=> int(92) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } [10]=> object(WP_Term)#12718 (11) { ["term_id"]=> int(341) ["name"]=> string(4) "Wrap" ["slug"]=> string(4) "wrap" ["term_group"]=> int(0) ["term_taxonomy_id"]=> int(341) ["taxonomy"]=> string(15) "bbc_collections" ["description"]=> string(54) "Roll up a savoury treat with tortillas and flatbreads." ["parent"]=> int(0) ["count"]=> int(39) ["filter"]=> string(3) "raw" ["term_order"]=> string(1) "0" } }