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KIWI magazine

Edamame Carrot Falafel Pitas

Falafel’s been a vegetarian staple forever. This version swaps chickpeas for bright green edamame, and gets an additional protein boost from walnuts and tahini.

Active time: 20 minutes

Total time: 45 minutes


  • 1 cup shelled edamame
  • ½ cup carrots, chopped
  • ½ small onion, quartered
  • ½ cup walnuts
  • 2 tablespoons tahini
  • 1 clove garlic
  • Juice of ½ lime
  • ½ teaspoon cumin
  • ¾ teaspoon salt
  • 1 red bell pepper, seeded and chopped
  • 1 cucumber, peeled and chopped
  • ½ head red cabbage, thinly sliced
  • 4 whole wheat pita pockets
  • Tahini Lime Sauce*


  1. Preheat the oven to 425°F. Lightly grease a 9-by-13-inch baking sheet.
  2. In a food processor, combine the edamame, carrots, onion, and walnuts until finely chopped. Add the tahini, garlic, lime juice, cumin, and salt and process until well mixed.
  3. Form falafel mixture into 12 ping pong–size balls. Place on prepared baking sheet and bake for 15 minutes. Flip, bake 10 minutes more, then remove from the oven and let cool.
  4. Once the falafels are cool, assemble the pita pockets. Place 3 falafels in each pita, then top with red bell pepper, cucumber, and red cabbage. Drizzle on 1 to 2 tablespoons Tahini Lime Sauce, then wrap the pita pocket tightly in parchment paper.
Makes 4 sandwiches

Per serving: calories 320, fat 15 g, protein 14 g, carbohydrates 39 g, fiber 8 g

*To make Tahini Lime Sauce, combine ¼ cup tahini, the juice of ½ a lime, plus salt to taste in a small bowl. Stir, adding enough water to make a thin sauce (2 to 4 tablespoons).

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