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High-Protein Edamame Falafel Wrap is a baked falafel patty made from shelled edamame and chickpeas, tucked into a tortilla with crisp vegetables and a lemon tahini drizzle. Swapping half the chickpeas for edamame pushes the protein count up without changing the flavor by much.
I started making this after my usual chickpea-only falafel kept falling apart in the skillet. Adding edamame gave the mixture more body, and baking instead of frying meant one less pan to babysit while I chopped vegetables.
The patties come out golden on the outside, soft and a little dense inside. They hold their shape when you bite into the wrap, which matters more than people think.
This is a solid lunch to prep on a Sunday. The falafel keeps well in the fridge, so you’re just warming and rolling on busy days.
Why You’ll Love This Recipe
- Baked, not fried, so cleanup is fast
- Edamame adds extra protein without extra prep
- Falafel patties keep well for meal prep
- Ready in 40 minutes start to finish
Ingredient Notes
- Shelled edamame: Use frozen and thawed edamame, patted dry with a towel so the mixture doesn’t turn watery.
- Canned chickpeas: Drain and rinse well. Dry chickpeas cooked from scratch work too, just cool them first.
- Chickpea flour: Helps bind the mixture and keeps it gluten free. All-purpose flour works if gluten isn’t a concern.
- Tahini: Stir the jar well before measuring since the oil separates. Sunflower seed butter is a nut-free, soy-free swap with a milder flavor.
- Whole wheat tortillas: Warm them briefly before rolling so they don’t crack. Use a gluten-free wrap if needed.
Edamame Falafel Wraps: Crispy and High-Protein
Ingredients
Method
- Preheat the oven to 200 C / 400 F. Line a baking sheet with parchment paper and brush lightly with oil.
- In a food processor, pulse the edamame, chickpeas, garlic, green onions, parsley, cilantro, cumin, coriander, lemon zest, salt, and pepper until coarse and crumbly, about 10 to 12 short pulses. Don’t puree it smooth.
- Transfer the mixture to a bowl and stir in the baking powder and chickpea flour. If the mixture feels wet or won’t hold together, add another tablespoon of flour.
- Scoop 2-tablespoon portions and shape into 12 to 14 small patties, pressing them firmly so they hold together.
- Arrange the patties on the prepared baking sheet and brush the tops with olive oil.
- Bake for 20 minutes, flipping at the 12-minute mark, until golden brown and firm to the touch on both sides.
- Whisk the tahini, lemon juice, grated garlic, and salt in a small bowl.
- Add water 1 tablespoon at a time, whisking until the sauce is smooth and pourable.
- Warm the tortillas in a dry skillet for 20 seconds per side.
- Layer spinach, cucumber, tomatoes, and cabbage down the center of each tortilla.
- Top with 3 to 4 falafel patties per wrap and drizzle with tahini sauce.
- Add pickled onion if using, fold in the sides, and roll tightly. Slice in half to serve.
Notes
- Don’t over-process the mixture into a paste, keep some texture for structure.
- Pat edamame dry after thawing to avoid a wet, falling-apart mixture.
- Brush patties with oil before baking for a golden, crisp exterior.
- Make the tahini sauce up to 3 days ahead and store chilled.
Tips for Success
- Pulse the edamame and chickpeas in short bursts so the mixture stays coarse, not smooth like hummus.
- Chill the falafel mixture for 10 minutes if it feels sticky before shaping into patties.
- Brush the tops of the patties with oil before baking so they brown instead of staying pale.
- Flip the falafel at the 12-minute mark so both sides get color and a firm crust.
- Warm the tortillas in a dry skillet for 20 seconds per side so they roll without tearing.
Variations
- Swap half the parsley for fresh dill and add a squeeze of extra lemon for a brighter, herbier falafel.
- Turn the wrap into a bowl by serving the falafel over rice or greens with the same tahini sauce.
- Add a spoonful of harissa or chili crisp to the tahini sauce if you want the wrap spicier.
Storage and Reheating
Store baked falafel patties in an airtight container in the fridge for up to 4 days. Keep the tahini sauce separate in its own jar so the wraps don’t get soggy.
Reheat the falafel in a 375F / 190C oven for 6 to 8 minutes, or in a dry skillet over medium heat for 2 to 3 minutes per side, until warmed through and the outside crisps back up.
To freeze, cool baked patties completely and freeze on a tray before transferring to a freezer bag, up to 2 months. Reheat straight from frozen in the oven, adding 5 extra minutes.
Serving Suggestions
Roll the falafel with shredded cabbage, cucumber, and cherry tomatoes for crunch in every bite. A handful of pickled red onion adds sharpness that cuts through the tahini.
Serve with a side of cucumber salad or a simple lentil soup if you want a heartier lunch. Lemon wedges on the side let people add more brightness at the table.
For a party, cut the wraps in half on a diagonal and set them out with extra tahini sauce for dipping.
FAQ
Why did my edamame falafel fall apart in the oven?
Your mixture was probably too wet or over-processed into a paste. Pulse the edamame and chickpeas until coarse, not smooth, and add an extra tablespoon of chickpea flour if the mixture feels sticky before shaping the patties.
Can I use frozen edamame instead of fresh for this falafel?
Yes, frozen shelled edamame is what this recipe is built around. Just thaw it fully and pat it dry with a towel first, since extra water in the mixture is the main reason falafel turns mushy or won’t hold together.
Can I freeze the baked edamame falafel patties?
Yes, baked falafel freezes well for up to 2 months. Cool the patties completely, freeze them flat on a tray first, then transfer to a freezer bag and reheat straight from frozen in a 375F / 190C oven for about 12 minutes.
What goes well with an edamame falafel wrap for a full meal?
Cucumber salad, roasted sweet potatoes, or a light lentil soup all work well alongside this wrap. Something acidic like pickled onion or a lemon wedge on the side balances the richness of the tahini sauce.
Is this edamame falafel wrap gluten free?
The falafel itself is gluten free if you use chickpea flour as the binder. The only gluten comes from the tortilla, so swap in a gluten-free wrap or serve the falafel over rice or greens instead.
What’s the difference between edamame falafel and traditional chickpea falafel?
Traditional falafel relies entirely on chickpeas or fava beans for its base and texture. This version replaces about half the chickpeas with edamame, which adds protein and a slightly greener color, while keeping the same herby, cumin-forward flavor.
