Herby Edamame Falafel
Green air-fryer falafel made with edamame, chickpeas and plenty of fresh herbs. Served in warm pita breads with a creamy garlic tahini sauce, this colourful fusion dish makes a satisfying lunch or light main course.
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
Serving: 1 falafel with 1 pita and tahini sauce | Calories: 540 kcal | Carbohydrates: 75 g | Protein: 28 g | Fat: 14 g | Saturated Fat: 3 g | Sodium: 850 mg | Sugar: 7 g