Vegan Edamame Falafel (Gluten-Free & Low-Calorie)

Classic falafel is delicious, but nutritionally it’s often a mess: deep-fried, oily, calorie-dense, and heavy. This version keeps everything you love about falafel and simply makes it lighter and more nourishing.

Here, edamame steps in for chickpeas, which boosts the protein and lowers the overall calorie density. Baking instead of frying keeps things feeling light, and a big handful of fresh herbs and spices brings all the flavor. The result is falafel that turns out crisp on the outside, soft and tender inside, and suitable for everyday meals instead of being treated like "cheat food."

This is comfort food that actually works for you, not against you ;)

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Edamame Falafel

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⏱️ Time & Prep

Prep time: 15 minutes
Bake time: 25–30 minutes
Total time: ~40 minutes
Yield: 12–16 falafel (depending on size)

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Ingredients

Edamame Falafel

• 1½ cups shelled edamame, cooked and well drained

• ¼ cup bran oats (or oat bran)

• 2 tbsp chickpea flour (or more bran oats if needed)

• 2 cloves of garlic

• ½ small onion or 2 tbsp onion powder

• 2 tbsp fresh parsley

• 1 tbsp fresh cilantro (optional)

• 1 tsp ground cumin

• ½ tsp ground coriander

• ½ tsp paprika

• ¼ tsp black pepper

• ½ tsp salt (adjust to taste)

• 1–2 tbsp lemon juice

• 1–2 tbsp water, only if needed

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Instructions

1. Preheat the oven to 200°C / 400°F. Line a baking tray with parchment paper.

2. Add all ingredients to a food processor.

3. Pulse until the mixture is coarse but holds together.
   → Do not overblend into hummus.

4. If the mixture feels too wet, add 1 tbsp bran oats.
   If too dry, add 1 tbsp water.

5. Form small balls or patties (smaller ones are crispier and have fewer calories). Optionally: coat in additional oat bran or flour (I recommend chickpea flour).

6. Place on the tray and lightly flatten.

7. Bake for 25–30 minutes, flipping halfway.

8. Let cool slightly before serving; they firm up as they rest.

   
   
   

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Serving Ideas 

• In lettuce wraps with cucumber and herbs

• On a salad with lemon-tahini yogurt sauce

• As a meal-prep protein with roasted vegetables

• In tortillas/burritos/tacos 

  
  
  

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Notes

• Smaller falafel improves texture and calorie control.

• Baking at a higher heat yields crisp edges without the need for oil.

• Edamame provides a higher protein-to-calorie ratio than chickpeas.

• These freeze well after baking.

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Nutrition (per falafel, based on 16 pieces)

• Calories: ~45–55 kcal

• Protein: ~4–5 g

• Carbohydrates: ~5 g

• Fiber: ~2 g

• Fat: ~1.5–2 g

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