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Edamame and chickpea falafel bites recipe

Edamame and chickpea falafel bites recipe

2 ratings

Created by The Tesco Real Food team

Rich in both vitamins and minerals, edamame beans give these falafel bites an extra boost of protein, as well as a rich, nutty flavour. A great healthy snack or light lunch! See method

Ingredients

  • 400g tin chickpeas, drained and rinsed
  • 150g pot fresh edamame beans
  • 1 large garlic clove, crushed
  • 1 small red onion, roughly chopped
  • 10g soft fresh herbs (we used mint and coriander), leaves chopped
  • 1 tsp ground coriander
  • 1 tsp cumin
  • ½ lemon, zested and juiced
  • ½-1 tbsp olive oil
  • toasted pittas, to serve (optional)
  • sliced red onion, to serve (optional)
  • sliced radishes, to serve (optional)
  • cucumber, to serve (optional)
  • tzatziki, to serve (optional)
High in protein; high in fibre

Each serving contains

  • Energy

    180kj
    43kcal     2%

  • Fat

    2g 3%

  • Saturates

    0g 2%

  • Sugars

    1g 1%

  • Salt

    0g 1%

of the reference intake
Carbohydrate 2.9g Protein 2.2g Fibre 1.7g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Put all the falafel ingredients, apart from the oil, in a food processor; season well. Pulse until finely chopped and starting to clump together. Take heaped tablespoons (about 30g) of the mixture and roll into 16 walnut-sized balls. Transfer to a lined baking sheet.
  2. Brush with half the oil and bake for 20 mins. Gently turn over, brush with the remaining oil, then bake for another 10 mins until golden and lightly crisp.
  3. Leave the falafels to cool completely, then open-freeze on a lined baking sheet. Once frozen, transfer to a sealable freezer bag or container and freeze for up to 3 months.
  4. To serve, defrost for 1 hr at room temperature or cover with foil and warm through in the oven at gas 6, 200°C, fan 180°C for 15 mins. Serve with toasted pittas, sliced red onion, radishes, cucumber and tzatziki, if you like.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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