Edamame Hummus Wrap Recipe
Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables.
Cook Time: 35 mins
Total Time: 35 mins
Servings: 4
Yield: 4 servings
Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low Added Sugar High-Fiber Vegan Vegetarian Low-Calorie
INGREDIENTS:
12 ounces frozen shelled edamame (about 2 1/4 cups), thawed
4 tablespoons lemon juice, divided
3 tablespoons extra-virgin olive oil, divided
2 tablespoons tahini
1 large clove garlic, chopped
½ teaspoon ground cumin
¾ teaspoon ground pepper, divided
½ teaspoon salt
2 cups very thinly sliced green cabbage
½ cup sliced orange bell pepper
1 scallion, thinly sliced
¼ cup chopped fresh parsley
4 8- to 9-inch spinach or whole-wheat tortillas
INSTRUCTIONS:
Combine edamame, 3 tablespoons lemon juice, 2 tablespoons oil, tahini, garlic, cumin, 1/2 teaspoon pepper and salt in a food processor. Pulse until fairly smooth.
Whisk the remaining 1 tablespoon each lemon juice and oil with the remaining 1/4 teaspoon pepper in a medium bowl. Add cabbage, bell pepper, scallion and parsley; toss to coat. Spread about 1/2 cup of the edamame hummus across the lower third of each tortilla and top with about 1/2 cup of the cabbage mixture. Roll closed. Cut in half to serve, if desired.
Tips
Make Ahead Tip: Refrigerate hummus (Step 1) for up to 3 days.
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you’re on the go. That’s why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
Nutritional Info:
Serving Size 1 wrap
calories339total fat 20g saturated fat 3g sodium 480mg total carbohydrate 35g dietary fiber 8g total sugars 4g protein 15g vitamin c 54mg calcium 104mg iron 4mg potassium 641mg