5 from 33 votes
Edamame Falafel Sandwiches
These Edamame Falafel Sandwiches feature bites of falafel made from pureed edamame, garlic, scallions, and fresh herbs seasoned with cumin and coriander, baked until crisp. Served in whole grain pita bread with mixed greens, vegetables, goat cheese, and a tangy tahini yogurt sauce spiced with sriracha, the sandwich balances creamy, fresh, and savory flavors in a filling vegetarian meal.
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
Servings:
6
(24 falafel)
Calories:
348 kcal
Course:
Lunch
Cuisine:
American, Middle Eastern
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 6 (24 falafel)
Amount Per Serving
Calories 348
% 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.