Edamame Hummus Veggie Wraps

If you are looking for an easy vegan lunch recipe- these Edamame Hummus Veggie Wraps are here for you! This hummus 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!

*Recipe originally shared March 2018 and updated January 2020*

Once the ingredients are assembled, start by boiling the frozen shelled edamame. If you buy fresh shelled edamame this step can be skipped.

After 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 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 provides tons of protein, healthy fats from coconut milk and tahini, and tons of flavor from the lemon juice, garlic, and spices!

How to make a hummus veggie wrap

I kept this vegan wrap 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.

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 hummus veggie wraps and serve. It's truly THAT EASY and the filling is completely up to you!

How to meal prep hummus 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.

More healthy vegan lunch recipes you will love:

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Vegan Edamame Hummus Veggie Wraps

The best edamame hummus filled vegan veggie wraps! This recipe makes enough edamame hummus for about 4 large wraps or 8 medium sized wraps.

4.91 from 11 votes

Print Pin

Course: Vegetarian Lunch + Dinner

Cuisine: Vegan

Prep Time: 15 minutes

Cook Time: 5 minutes

Total Time: 20 minutes

Servings: 8 medium Wraps

Author: Megan Horowitch

Ingredients 

US Customary - Metric

Edamame Hummus

• ▢ 1 ½ cup frozen shelled edamame fresh also okay, but then skip step on boiling
• ▢ ¼ cup coconut milk
• ▢ 2 Tablespoons tahini
• ▢ 1 teaspoon lemon juice
• ▢ 8-10 stems fresh cilantro leaves only, discard stems
• ▢ ½ teaspoon garlic powder or 1 clove garlic
• ▢ ¼ teaspoon paprika
• ▢ 1 teaspoon 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

Instructions

Edamame Hummus:

• 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!

Notes

• 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

Serving: 1wrap | Calories: 259kcal | Carbohydrates: 27g | Protein: 8g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 7g | Trans Fat: 1g | Sodium: 225mg | Potassium: 574mg | Fiber: 7g | Sugar: 4g | Vitamin A: 1815IU | Vitamin C: 18mg | Calcium: 79mg | Iron: 3mg

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