Herby Edamame Falafel
Equipment
- baking tray
- Food processor
- Large mixing bowl
- plastic wrap
- Small mixing bowl
- Whisk
Ingredients
For the Green Falafel
- 400 g frozen shelled edamame
- 1 can chickpeas 425 g, drained and rinsed
- 1 medium onion roughly chopped
- 3 garlic cloves
- 30 g flat-leaf parsley roughly chopped
- 15 g fresh mint roughly chopped
- 30 g fresh cilantro roughly chopped
- 65 g all-purpose flour
- 1 teaspoon fine salt
- 2 teaspoons ground cumin
- 1 teaspoon Moroccan spice mix
- Extra-virgin olive oil cooking spray
For the Tahini Sauce
- 125 g plain Greek yogurt
- 1½ tablespoons tahini
- 1 garlic clove crushed
- 2 teaspoons lemon juice
- Salt and freshly ground black pepper to taste
For Serving
- 4 pita breads grilled or warmed
- 50 g frozen shelled edamame thawed
- 15 g mixed fresh herbs
- 1 lemon cut into wedges
Instructions
For the Green Falafel
- Place 450 g frozen edamame in a heatproof mixing bowl.
- Pour boiling water over the edamame.
- Leave it to stand for 1 minute.
- Drain and cool the edamame under cold running water.
- Set aside 50 g edamame for serving.
- Place the remaining edamame in a food processor.
- Add the chickpeas, onion, garlic, parsley, mint, cilantro, flour, salt, cumin and Moroccan spice mix.
- Pulse until the mixture is finely chopped and holds together when pressed.
- Divide the mixture into 24 equal portions.
- Shape each portion into a small oval falafel.
- Arrange the falafel on a baking tray lined with plastic wrap.
- Refrigerate for 1 hour to firm.
For the Tahini Sauce
- Place the Greek yogurt, tahini, crushed garlic and lemon juice in a small mixing bowl.
- Whisk until smooth.
- Season with salt and freshly ground black pepper.
- Cover and refrigerate until needed.
For Air Frying
- Preheat the air fryer to 175°C for 3 minutes.
- Spray the falafel generously with olive oil cooking spray.
- Arrange half of the falafel in the basket without overcrowding.
- Air-fry for 12 minutes.
- Carefully turn the falafel halfway through the cooking time.
- Cook until golden and firm.
- Transfer the cooked falafel to a tray and cover loosely to keep warm.
- Repeat with the remaining falafel.
For Serving
- Fill each warm pita bread with 6 falafel.
- Divide the reserved edamame and fresh herbs between the pita breads.
- Drizzle with the tahini sauce.
- Serve immediately with lemon wedges.
Notes & Wine Advice
Serving Suggestions
Fill warm pita breads with the falafel, reserved edamame, fresh herbs and tahini sauce. Add shredded lettuce, sliced cucumber, tomatoes or pickled red onion for extra colour and crunch.Recipe Notes
Tahini is a paste made from ground sesame seeds and is commonly used in hummus and Middle Eastern sauces. Drain the chickpeas and edamame thoroughly because excess moisture can make the falafel mixture too soft. If necessary, add a small amount of extra flour.Variations
Replace the Greek yogurt with a thick plant-based yogurt to make the recipe dairy-free and vegan. Use gluten-free flour and gluten-free pita breads for a gluten-free version. Fresh dill or spring onion can be added to the herb mixture.Storage
Refrigerate cooked falafel and tahini sauce in separate airtight containers for up to three days. Reheat the falafel in the air fryer at 170°C until hot and crisp. Cooked falafel can be frozen for up to two months, but the yogurt sauce should not be frozen.Wine Advice
A crisp Sauvignon Blanc complements the fresh herbs, lemon and creamy tahini sauce. A dry Riesling is another suitable choice for the cumin and Moroccan spices.Nutrition values
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Herby edamame falafel combines Middle Eastern falafel flavours with protein-rich Japanese soybeans. Chickpeas provide the familiar base, while edamame gives the inside a fresh green colour. Parsley, mint and cilantro add brightness, and the air fryer creates a lightly crisp exterior without deep-frying.
A Fresh Falafel Variation
Traditional falafel is commonly made with soaked dried chickpeas or fava beans. This version uses canned chickpeas and shelled edamame for convenience. The edamame adds a mild sweetness and a firmer texture, while cumin and Moroccan spice mix provide warmth and depth.
Using several fresh herbs is what gives these falafel their distinctive colour. Flat-leaf parsley adds freshness, mint provides a cooling note and cilantro contributes a citrus-like flavour. Pulse the mixture until finely chopped but avoid processing it into a completely smooth paste. A little texture helps the shaped falafel remain pleasantly firm.
Getting the Mixture Right
Drain the chickpeas and edamame thoroughly before placing them in the food processor. Excess liquid can produce a sticky mixture that is difficult to shape. If the mixture feels too soft after processing, add a small amount of flour and pulse again.
Press a spoonful between your fingers to test the consistency. It should hold together without releasing moisture. Divide the mixture evenly before shaping so all the falafel cook at the same rate. Small oval pieces work well, but round patties are equally suitable.
Cooking Herby Edamame Falafel
Refrigerating the shaped falafel for one hour allows the flour to absorb moisture and gives the mixture time to firm. Do not skip this stage, particularly when using canned chickpeas. Chilled falafel are less likely to break when turned in the air-fryer basket.
Spray the outside generously with olive oil cooking spray before cooking. The thin layer of oil encourages browning and prevents the surface from becoming dry. Arrange the pieces in a single layer with space between them. Cooking in two batches allows hot air to circulate properly around every piece.
Turn the falafel carefully halfway through cooking. They should be golden on the outside, firm enough to lift easily and hot throughout. General preparation and storage information can be found on the FDA page about safe food handling.
Creamy Tahini Sauce
The sauce combines Greek yogurt, tahini, garlic and lemon juice. Yogurt keeps it creamy and slightly tangy, while tahini adds a rich sesame flavour. If the sauce is too thick for drizzling, whisk in one or two teaspoons of cold water.
Taste the sauce before adding salt because both yogurt and tahini vary between brands. Sprinkle a little Moroccan spice mix over the finished sauce for extra colour. A thick plant-based yogurt can replace Greek yogurt when you want a dairy-free and vegan variation.
Serving Ideas
Fill each warm pita with six falafel, reserved edamame and fresh herbs. Shredded lettuce, cucumber, tomato, pickled onion or shredded cabbage can also be added. Serve lemon wedges alongside so everyone can add fresh juice to taste.
The falafel can also be served without pita as part of a grain bowl or salad. Combine them with recipes from the salad collection or browse the vegetable recipes for additional accompaniments. More recipes prepared with circulating heat are available among the air-fryer recipes.
Dietary Considerations
The recipe is naturally egg-free and vegetarian. Edamame and chickpeas supply plant-based protein, making the meal especially filling. However, it contains soy, sesame, wheat and cow’s milk in its original form.
For a vegan version, use unsweetened plant-based yogurt. Gluten-free flour and gluten-free pita can make the meal suitable for a gluten-free diet. Always check individual product labels when cooking for allergies or strict dietary requirements.
Storage and Reheating
Keep cooked falafel and sauce in separate airtight containers in the refrigerator for up to three days. Reheat the falafel in the air fryer at 170°C until thoroughly hot and crisp. Serve the tahini sauce cold or allow it to stand briefly at room temperature.
Cooked falafel can be frozen for up to two months. Freeze them in a single layer before transferring them to a container. The sauce should not be frozen because yogurt can separate after thawing. These herby edamame falafel are a colourful and practical choice for lunch, dinner or a sharing platter.