Get Your Greens Wrap

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This healthy, quick wrap is packed with plenty of green vegetables—cucumber, sprouts and lettuce add crunch, avocado lends creaminess and edamame provides some plant-based protein.

By
Sara Haas, RDN, LDN
Sara Haas Headshot
Sara Haas, RDN, LDN

Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
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
recipe photo of the Get Your Greens Wrap
Photo: Sara Haas
Active Time:
10 mins
Total Time:
10 mins
Servings:
1
Nutrition Profile:
Diabetes-Friendly Nut-Free Healthy Pregnancy Heart-Healthy Vegetarian High-Protein Egg-Free
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Ingredients

  • 1 tablespoon tahini

  • 1 tablespoon low-fat plain Greek yogurt

  • 2 teaspoons lemon juice

  • 1 teaspoon honey or pure maple syrup

  • 1 teaspoon water

  • ¼ cup frozen shelled edamame, thawed

  • 1 (8 inch) whole-wheat tortilla, slightly warmed

  • ¼ cup thinly sliced cucumber

  • ¾ cup Bibb lettuce

  • ¼ cup alfalfa sprouts

  • ¼ ripe avocado, sliced

  • ⅛ teaspoon kosher salt

Directions

  1. Whisk tahini, yogurt, lemon juice, honey (or maple syrup) and water together in a small bowl. Add edamame and slightly smash with the back of a fork, mixing to combine with the dressing.

  2. Spread the edamame mixture onto tortilla, leaving about 1 inch bare around the edge. Top with cucumber, lettuce, sprouts and avocado. Sprinkle with salt. Roll up and cut in half to serve.

Originally appeared: EatingWell.com, October 2022

Nutrition Facts (per serving)

424 Calories
22g Fat
46g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 wrap
Calories 424
% Daily Value *
Total Carbohydrate 46g 17%
Dietary Fiber 11g 39%
Total Sugars 9g
Added Sugars 6g 12%
Protein 15g 30%
Total Fat 22g 28%
Saturated Fat 3g 15%
Cholesterol 1mg 0%
Vitamin A 1759IU 35%
Vitamin C 15mg 17%
Vitamin E 1mg 9%
Folate 94mcg 24%
Vitamin K 60mcg 50%
Sodium 552mg 24%
Calcium 111mg 9%
Iron 4mg 22%
Magnesium 42mg 10%
Potassium 490mg 10%
Zinc 1mg 9%

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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