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Food

Edamame Falafel Pitas

Serves 4

Written by
Edamame Falafel Pitas

These falafel pitas have protein in spades and are a good way to break out of a midday sandwich rut. Edamame stands in for chickpeas, and tofu serves as the backbone of the creamy sauce to create a delicious lunch. Baking the falafels instead of frying them in generous amounts of oil creates a lighter meal that saves on calories. Both the falafels and sauce can be prepared up to 4 days in advance.

Ingredients

Falafels
  • 3 cups (750 mL) frozen shelled edamame, thawed
  • 1 cup (250 mL) fresh parsley
  • 2 garlic cloves, chopped
  • 1/2 cup (125 mL) chopped red onion
  • 3 Tbsp (45 mL) all-purpose flour
  • 2 Tbsp (30 mL) fresh lemon juice
  • 1 tsp (5 mL) ground cumin
  • 1 tsp (5 mL) ground coriander
  • 1/2 tsp (2 mL) salt
  • 1/4 tsp (1 mL) baking powder
Sauce
  • 7.05 oz (200 g) soft tofu
  • 1/4 cup (60 mL) tahini
  • 1/2 cup (125 mL) fresh mint
  • 2 tsp (10 mL) lemon zest
  • 2 tsp (10 mL) paprika
4 pitas
  • 1/2 cup (125 mL) sliced cucumber
  • 1/2 cup (125 mL) sliced tomato
  • 2 cups (500 mL) lettuce greens or baby spinach

Directions

01
Preeat oven to 400 F (200 C). Set oven rack to upper two-thirds of oven.
02
For falafels, place edamame, parsley, garlic, red onion, flour, lemon juice, cumin, coriander, salt, and baking powder in food-processor container and blend until smooth.
03
Line baking sheet with parchment paper or silicone baking mat. Using cookie or ice-cream scoop, spoon balls of edamame mixture and place on baking sheet. Then, gently flatten with your hand. Mixture should yield at least 12 falafels.
04
Bake for 15 minutes, then flip and cook another 15 minutes.
05
Meanwhile, to make sauce, blend together tofu, tahini, mint, lemon zest, and paprika.
06
Cut pitas in half and stuff with falafels, cucumber, tomato, and lettuce. Drizzle with sauce.

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