Edamame Falafel Sandwiches
User Reviews
5
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Prep Time
20 mins
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Cook Time
25 mins
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Total Time
45 mins
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Servings
6 (24 falafel)
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Calories
348 kcal
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Course
Lunch
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Cuisine
American, Middle Eastern
Edamame Falafel Sandwiches
Description
The falafel combines shelled edamame blended with garlic, scallions, parsley, and warm spices like cumin and coriander, along with flour and baking powder to bind. Shaping into small balls and baking yields a falafel with a tender interior and slightly crisp exterior. The use of edamame makes for a different flavor profile than traditional chickpea falafel, with a mild, fresh taste and bright green color.
These falafel balls are served stuffed in whole grain pita halves along with baby spinach or mixed greens, sliced tomato and cucumber, and crumbled goat cheese to add creaminess and tang. The pairing with a tahini yogurt sauce, enriched with lemon juice and a touch of hot sauce, adds a creamy and zesty complement that rounds out the flavors and textures in the sandwich.
This recipe suits casual lunches or dinners where a satisfying plant-based sandwich is desired. Baking the falafel instead of frying reduces fat and cleanup, while brushings of oil help create a golden crust.
Ingredients
- 2 cloves garlic
- 2 scallions
- ½ cup parsley fresh
- 1 pound edamame about 3 cups), defrosted, frozen, shelled
- 1 teaspoon cumin
- 1 teaspoon Coriander
- 3 tablespoons flour
- ¼ teaspoon baking powder
- 1 teaspoon kosher salt
- 2 tablespoons lemon juice fresh
- 2 tablespoons olive oil
- 6 whole grain pita bread
- 1 ounce goat cheese crumbled
- baby spinach optional toppings, sliced tomatoes and cucumbers
- mixed greens
- tomato
- cucumber
Tahini Yogurt Sauce
- 2 tablespoons tahini
- 2 tablespoons yogurt plain, Greek
- 1 tablespoon lemon juice
- 2 tablespoons water warm
- 1 teaspoon sriracha or other hot sauce, optional
Instructions
- Preheat oven to 400°F.
- Place the garlic, scallions and parsley in the bowl of a food processor and pulse until finely chopped. Add the edamame, cumin, coriander, flour, baking powder, salt, and lemon juice. Puree until the mixture is almost completely smooth.
- Grease a baking sheet with 1 tablespoon oil. Using a medium (1.5 tablespoon) cookie scoop, scoop out balls of the edamame mixture and compact them with your hands. Place them on the prepared pan and brush the tops with the remaining 1 tablespoon oil.
- Bake the falafel in the upper part of the oven for 15 minutes, then flip and cook another 10-12 minutes until done. If desired, place the falafel under the broiler for 2-3 minutes at the end to brown the tops even more.
- Meanwhile, make the Tahini Yogurt Sauce by whisking the tahini, yogurt, lemon juice, water, hot sauce together in a bowl. Add a little more water as needed to thin the sauce out. Taste and season with a pinch of salt if needed.
- Cut the pitas in half and stuff each half with two falafel and some goat cheese. Add desired toppings like baby spinach, mixed greens, tomatoes, and cucumber. Drizzle with Tahini Yogurt Sauce.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6(24 falafel)
Amount Per Serving
Calories 348 kcal
% Daily Value*
| Serving | 0g | |
| Calories | 348kcal | 17% |
| Carbohydrates | 44g | 15% |
| Protein | 17g | 34% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 1g | 50% |
| Cholesterol | 2mg | 1% |
| Sodium | 666mg | 28% |
| Potassium | 534mg | 11% |
| Fiber | 9g | 36% |
| Sugar | 3g | 6% |
| Vitamin A | 519IU | 10% |
| Vitamin C | 15mg | 17% |
| Calcium | 101mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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