If you are a hummus addict and looking for an easy vegan lunch recipe- these Edamame Hummus Veggie Wraps are here for you! This healthy veggie wrap recipe is filled with creamy homemade dairy-free & oil-free edamame hummus, loads of avocado, and tons of healthy vegetables. Plus, this recipe can be made in 20 minutes or less and makes for an easy meal prep lunch all week!
*Blog post originally shared March 20th, 2018 and updated January 8th, 2020*
How to make edamame hummus veggie wraps
This recipe is SO simple that it only contains two steps. First, make delicious and creamy edamame hummus. Second, add in veggies and roll into a veggie wrap for lunch!
Edamame hummus ingredients:
The ingredients needed to make this oil-free & dairy-free edamame hummus are really simple and I bet you have most of them at home right now!
- Frozen or Fresh Edamame (Shelled- You can buy in their shells, but you'll have to remove them so this makes for more work)
- Coconut Milk (I recommend full-fat coconut milk for an extra creamy hummus
- Tahini (Gives this that traditional hummus flavor!)
- Garlic powder or 1 garlic clove
- Fresh lemon juice (1 tsp or ½ lemon)
- Spices like cumin, paprika, salt, and pepper
- Cilantro (optional, but makes this hummus AMAZING)
Once the ingredients are assembled, start by boiling the frozen shelled edamame. If you buy fresh shelled edamame this step can be skipped. A
fter that, simply add the edamame to a food processor or blender and pulse until it's broken up. Then, add in the rest of the ingredients and blend until completely smooth. To garnish, top with a dash of paprika, additional cilantro, or a few extra edamame beans.
P.S- I would like to note that the cilantro is completely optional. It adds a ton of flavor, but if you don't have cilantro on hand or have a friend or family member who hates it, just omit it from the recipe. It will still be super flavorful and creamy!
Health Benefits of Edamame:
Believe it or not, edamame are actually green soybeans! In just ½ cup of shelled edamame, you get a whopping 9 grams of fiber and 11 grams of protein.
For all my vegetarians and vegans out there, these numbers are impressive. I love that this edamame hummus dip provides tons of protein, healthy fats from coconut milk and tahini, and tons of flavor from the lemon juice, garlic, and spices!
What to add to veggie wraps:
I kept this recipe super simple so it could be prepped ahead and assembled in 5 minutes before heading to work in the morning. This recipe will make 4 large wraps or 8 medium wraps. The pictures you see here are using medium-sized whole wheat Mission tortilla wraps.
First, slather the wraps with 1 Tbsp of edamame hummus. Sometimes I even add an extra 1 Tbsp of vegan pesto to this wrap for even more flavor!
After the hummus is on, add in the vegetables. For this recipe, I used shredded purple cabbage, shredded carrot, sliced onions, sliced avocado, sliced tomatoes, and sprouts. However, I want you to know the vegetables you put in this wrap are totally up to you!
As a final step, roll up the wraps and serve. It's truly THAT EASY and the filling is completely up to you!
How to meal prep veggie wraps:
One of the most frequent questions I get asked is how to prep the veggie wrap ingredients ahead of time for easy lunch meal prep.
Here's what I like to do.
First, make the edamame hummus and store it in a closed container in the fridge. It will keep in the fridge for 4-5 days.
Next, slice and dice all the veggies EXCEPT the avocado and tomatoes.
We all know avocados get brown and gross if we let them sit too long, so you'll want to cut them fresh. Also, tomatoes don't taste their best after being in the fridge so I like to cut them fresh and store them on the counter at room temperature.
However, this means I prep the carrots, onions, and cabbage and store them in 1 container in the fridge. Sprouts usually come packaged in a container, so I simply take what I need from that container as I make these wraps.
When you wake up in the morning, remove 1 wrap from the fridge, add in the prep-prepped edamame hummus, sliced vegetables, and sprouts.
Then, cut the avocado and tomato fresh and add them to the wrap. Roll them up and put them in a to-go container for the easiest grab and go lunch! I promise this takes only 5 minutes in the morning if you prep ahead this way.
I know I've already said it once, but what I truly love about these Healthier Vegan Edamame Hummus Veggie Wraps is their simplicity. While it's fun challenging myself with complex meals or desserts, I like having staples like hummus wraps on hand. This helps me eat healthy, WHOLE, nutrient-rich food when I just don't feel like cooking. I hope you enjoy these colorful vegan hummus wraps!
Looking for more healthy Vegan Lunch Recipes? Check out these SGTO Favorites:
- 1 ½ cup frozen shelled edamame (fresh also okay, but then skip step on boiling)
- ¼ cup coconut milk
- 2 Tbsp Tahini
- 1 tsp lemon juice
- 8-10 stems fresh cilantro (leaves only, discard stems)
- ½ tsp garlic powder (or 1 clove garlic)
- ¼ tsp paprika
- 1 tsp cumin
- salt & pepper to taste
Filling (for Wraps)
- 8 medium wraps (or 4 large)
- 2 roma tomatoes (cut into thin slices)
- 1 cup purple cabbage, shredded
- 1 cup sprouts (or microgreens)
- 2-3 large avocado (sliced)
- ½ cup thinly sliced red onion (about ½ red onion)
- ½ cup Shredded Carrots
- Begin by bringing a pot of water to boil. Once boiling, add in your frozen edamame and boil for 2-3 minutes. If using fresh edamame, skip the step of boiling. Strain the edamame, and then add to a blender or food processer. Blend for about 1 minute.
- After blending edamame, add in the rest of your ingredients including coconut milk, tahini, lemon juice, cilantro, and spices. Blend until smooth and creamy. You will likely have to scrape the sides down a few times to get a smooth consistency. Once blended, remove and serve or set aside for wraps.
How to Make Veggie Wraps:
- To make the wraps you are going to add 1 Tbsp of your edamame hummus down the middle of each medium wrap to start (double the amount of edamame for a large wrap). On top of the hummus layer, add in your wrap fillings of choice. For each wrap, add in about ¼ sliced avocado, ¼ roma tomato sliced, and a handful of shredded carrots, cabbage, red onions, and sprouts.
- Turn each wrap so one of the empty sides without filling is facing you. Then fold the wrap edge towards the center of filling. Next, tuck the edges in and fold the wrap towards the unwrapped side until the all the filling are tucked in. Once this is done, eat each wrap whole, cut in half for lunch, or cut them into pinwheels to serve as an appetizer!
- Edamame Hummus can be stored in the fridge for 4-5 days in a closed container.
- To store ingredients for meal prep store the edamame hummus in one container and then sliced onions, carrots, and purple cabbage in another container. I recommend cutting the tomatoes and avocado the morning you plan to eat the wraps so they are fresh.
Nutrition Information:Yield: 8 Serving Size: 1 wrap
Amount Per Serving: Calories: 293Total Fat: 18gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 0mgSodium: 209mgCarbohydrates: 30gFiber: 8gSugar: 3gProtein: 7g
ShortGirlTallOrder occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although shortgirltallorder.com attempts to provide accurate nutritional information, these figures are only estimates.