Anyone else out there a straight-up hummus addict like me?!! If you are, then these vegan Healthy Edamame Hummus Wraps are about to be your new favorite lunch recipe!
How to Make Healthy Vegan Edamame Hummus
While I love all varieties of hummus, I have to say that Edamame Hummus holds the numero uno spot for me (yes, there is an official list)! Beyond tasting amazing, one main reason I happen to LOVE edamame is that it is absolutely packed with nutrients.
The Health Benefits of Edamame:
In just 1/2 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. Did I also mention that edamame is actually green soybeans?
I actually use them whole as a topping in salads and quinoa bowls all the time, but when blended they turn into this super smooth paste you’ll want to spread on everything and anything!
How to Turn Edamame Hummus into Vegan Vegetable Wraps:
When I was creating this recipe, I thought I would just post the instructions to make hummus. However, I decided to do you all a favor and turn my original recipe into an even more fabulous one- Edamame Hummus Veggie Wraps!
Now I’m not going to lie, I kept this recipe super simple so it could literally be something you whip up in the morning before work or as a last-minute appetizer for your next party
Basically slather your wrap in some hummus, grab all the veggies you can fit into your wrap, roll it up, and enjoy! I’ve included the veggies I really enjoy pairing with edamame hummus below, however, I want you to know you truly have the freedom to add whatever you want to your wraps. Does it get any better than that?!
I know I’ve already said it once, but what I truly love about these Healthy Edamame Hummus wraps is their simplicity. While it’s always an entertaining time challenging myself with complex meals or desserts, I like having staples like hummus wraps on hand to help me eat healthy, WHOLE, nutrient-rich food when I just don’t feel like cooking. Hope you enjoy this colorful concoction!
-TSG
Looking for more Vegan Lunch Recipes? Check out these SGTO Favorites:
Snap Pea, Arugula, & Farro Salad
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This recipe makes enough edamame hummus for about 4 wraps. I have written the ingredients and instructions for all 4 wraps below, but if you are only making only one wrap, add only 1/4 of the wrap fillings listed below!
Ingredients
Edamame Hummus
- 1 1/2 cup frozen shelled edamame ((fresh also okay, but then skip step on boiling))
- 1/4 cup coconut milk
- 2 Tbsp Tahini
- 1 clove garlic
- 1 tsp lemon juice
- 8–10 stems fresh cilantro ((leaves only, discard stems))
- 1/4 tsp paprika ((and more to top))
- 1 tsp cumin
- salt & pepper to taste
Filling (for Wraps)
- 4 large wraps
- 4 roma tomatoes (cut into thin slices)
- 1 cup purple cabbage
- 1 cup microgreens ((sprouts also work))
- 4 large avocado
- 1 red onion (thinly sliced into rings)
- 1/2 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 3-4 minutes. Strain, and then add to a blender or food processer. Blend for about 1 minute.(If fresh edamame, skip the step of boiling).
- After blending edamame, add in the rest of your ingredients including garlic, lemon juice, tahini, coconut milk, salt, paprika, cumin, and ground pepper. Blend until smooth and creamy. You will likely have to scrape the sides down a few times to get a smooth consistency. Once blended, add in the cilantro and blend about 30 seconds more to combine. Remove from blender and serve!
Making the Wraps:
- To make the wraps you are going to add about 2 tbsp of your edamame hummus down the middle of each wrap to start. To the left of the hummus layer, add in your wrap fillings of choice. For each wrap, add in about 1/2 sliced avocado, 4- 6 rings of red onions, 1 roma tomato sliced, and a handful of shredded carrots, cabbage, and microgreens.
- Turn each wrap so the side with the fillings is closest to you. Roll your wraps from the side with the fillings in it over to the empty side, making sure to tuck the outer sides inwards as you go. Once this is done, you can either eat each wrap as is for lunch or cut them into pinwheels to serve to guests as an appetizer!
Keywords: vegan hummus wraps, edamame hummus wraps, healthy edamame hummus wraps, vegan wraps, hearty vegetarian wraps
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