Edamame Hummus Wrap Recipe: A Perfect Healthy Meal
Are you looking for a healthy, protein-packed, and flavorful lunch idea? This Edamame Hummus Wrap is the perfect solution! Packed with plant-based protein, fresh veggies, and creamy homemade hummus, this wrap is not only delicious but also incredibly nutritious.
In this blog post, I’ll walk you through:
✅ Why Edamame Hummus is a Great Choice
✅ Step-by-Step Recipe for Edamame Hummus
✅ How to Assemble the Perfect Wrap
✅ Variations & Tips for the Best Results
✅ Health Benefits of This Meal
Let’s dive in and create a wrap that’s bursting with flavor and goodness!
Why You’ll Love This Edamame Hummus Wrap
Before we get into the recipe, let’s talk about why this wrap is a must-try:
✔ High in Plant-Based Protein – Edamame and chickpeas provide a protein boost, making this wrap great for vegetarians and vegans.
✔ Loaded with Fiber & Nutrients – Fresh veggies and whole-grain tortillas add fiber, vitamins, and minerals.
✔ Quick & Easy to Make – Ready in under 20 minutes, perfect for meal prep or a fast lunch.
✔ Versatile & Customizable – Swap ingredients based on your preferences or what’s in your fridge.
Now, let’s make this delicious wrap!
Homemade Edamame Hummus Recipe
Ingredients:
1 cup shelled edamame (cooked)
½ cup chickpeas (canned or cooked)
2 tbsp tahini
2 tbsp lemon juice
1 garlic clove
2 tbsp olive oil
½ tsp cumin
½ tsp salt (adjust to taste)
2-3 tbsp water (for consistency)
Instructions:
Blend Ingredients – In a food processor, combine edamame, chickpeas, tahini, lemon juice, garlic, cumin, and salt.
Slowly Add Oil & Water – While blending, drizzle in olive oil and water until smooth.
Adjust Seasoning – Taste and add more salt, lemon, or spices if needed.
Pro Tip: For extra creaminess, add 1 tbsp of Greek yogurt or avocado!
How to Assemble the Perfect Edamame Hummus Wrap
Wrap Ingredients:
1 large whole wheat or spinach tortilla
¼ cup edamame hummus
½ cup mixed greens (spinach, arugula, or lettuce)
¼ cup shredded carrots
¼ cup sliced cucumbers
¼ cup red bell peppers (thinly sliced)
2 tbsp avocado slices (optional)
1 tbsp feta cheese or dairy-free alternative (optional)
1 tsp sriracha or hot sauce (optional)
Steps:
Spread the Hummus – Lay the tortilla flat and spread a generous layer of edamame hummus.
Layer Veggies – Add greens, carrots, cucumbers, bell peppers, and avocado.
Add Extras – Sprinkle feta cheese or drizzle hot sauce if desired.
Roll Tightly – Fold the sides inward, then roll from the bottom up to seal the wrap.
Slice & Serve – Cut in half and enjoy immediately, or wrap in foil for a packed lunch.
5 Delicious Variations to Try
Want to switch things up? Here are some tasty twists:
Mediterranean Style – Add olives, sun-dried tomatoes, and a sprinkle of oregano.
Spicy Kick – Mix in jalapeños or chili flakes for heat.
Crunchy Texture – Include crushed nuts or seeds (like sunflower or pumpkin).
Asian-Inspired – Use a soy-ginger dressing and add shredded cabbage.
Cheesy Goodness – Melt some mozzarella or vegan cheese before rolling.
Health Benefits of Edamame Hummus Wraps
✅ Supports Digestion – High fiber from veggies and whole grains aids gut health.
✅ Boosts Energy – Protein and healthy fats keep you full longer.
✅ Rich in Antioxidants – Veggies like bell peppers and spinach provide vitamins A & C.
✅ Heart-Healthy – Olive oil and edamame promote good cholesterol levels.
FAQs About Edamame Hummus Wraps
1. Can I make this wrap gluten-free?
Yes! Use a gluten-free tortilla or lettuce wraps instead.
2. How long does edamame hummus last?
Store in an airtight container for up to 5 days in the fridge.
3. Can I freeze the hummus?
Yes, freeze for up to 1 month. Thaw and stir before using.
4. What can I substitute for tahini?
Try almond butter or skip it (add extra olive oil for creaminess).
Final Thoughts
This Edamame Hummus Wrap is a fantastic way to enjoy a healthy, protein-rich meal that’s both satisfying and delicious. Whether you’re meal prepping or need a quick lunch, this recipe is a winner.
Give it a try and let me know in the comments—what’s your favorite wrap filling?
Don’t forget to pin this recipe for later and share it with your friends!
Want more healthy recipes? Check out these posts next:
Happy cooking! 🥑🌱
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