Monday, August 10, 2015

Recipe: Delicious Sandwich - Edamame Hummus Wrap

I don't know what happened to my husband, but lately he's been on an edamame kick.  Not wanting to rock the boat, and happy to eat anything he picks that is plant based, I let him make the following for dinner last week.

If you like hummus, and are up for trying a new variation on that, this is an interesting alternative.  Give it a shot ... let me know what you think.



Edamame Hummus Wrap


  • 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
  • 1/2 teaspoon ground cumin
  • 3/4 teaspoon ground pepper, divided
  • 1/2 teaspoon salt
  • 2 cups very thinly sliced green cabbage
  • 1/2 cup sliced orange bell pepper
  • 1 scallion, thinly sliced
  • 1/4 cup chopped fresh parsley
  • 4 8- to 9-inch spinach or whole-wheat tortillas

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.

3. 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.

Leftover spread can be stored in the fridge for up to three days.

Nutritional information per the original recipe website:

Per serving: 339 calories; 20 g fat (3 g sat, 11 g mono); 0 mg cholesterol; 35 g carbohydrates; 0 g added sugars; 4 g total sugars; 14 g protein; 8 g fiber; 480 mg sodium; 641 mg potassium.

Nutrition Bonus: Vitamin C (90% daily value), Folate (79% dv), Vitamin A (26% dv), Magnesium (25% dv), Iron (20% dv), Potassium (18% dv), Zinc (15% dv)

Carbohydrate Servings: 2
Exchanges: 2 starch, 1/2 vegetable, 1 lean meat, 3 fat

1 comment:

  1. Edamame and hummus - what a great idea for a combination! Love how much fiber and protein is in this recipe, too. YUMMY YUMMY!