Edamame Hummus Wrap

5.0
(3)
3 Reviews

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.

By
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Cook Time:
35 mins
Total Time:
35 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity High-Fiber Vegan Vegetarian Low-Calorie
Jump to Nutrition Facts
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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

Directions

  1. 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.

  2. 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.

    Edamame Hummus Wrap

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.

Originally appeared: EatingWell Magazine, July/August 2015

Nutrition Facts (per serving)

339 Calories
20g Fat
35g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 wrap
Calories 339
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 8g 30%
Total Sugars 4g
Protein 15g 29%
Total Fat 20g 25%
Saturated Fat 3g 14%
Vitamin A 1320IU 26%
Vitamin C 54mg 60%
Folate 307mcg 77%
Sodium 480mg 21%
Calcium 104mg 8%
Iron 4mg 21%
Magnesium 98mg 23%
Potassium 641mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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