Edamame Hummus Wrap

Edamame Hummus Wrap

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From: EatingWell Magazine, July/August 2015

Made with protein-rich edamame instead of chickpeas, this easy hummus recipe is the perfect vegetarian filling for a grab-and-go wrap. Or double the recipe and use the hummus for a healthy snack with cut-up vegetables.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 12 ounces frozen shelled edamame (about 2¼ cups), thawed
  • 4 tablespoons lemon juice, divided
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 tablespoons tahini
  • 1 large clove garlic, chopped
  • ½ teaspoon ground cumin
  • ¾ teaspoon ground pepper, divided
  • ½ teaspoon salt
  • 2 cups very thinly sliced green cabbage
  • ½ cup sliced orange bell pepper
  • 1 scallion, thinly sliced
  • ¼ cup chopped fresh parsley
  • 4 8- to 9-inch spinach or whole-wheat tortillas

Preparation

  • Active

  • Ready In

  1. Combine edamame, 3 tablespoons lemon juice, 2 tablespoons oil, tahini, garlic, cumin, ½ 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 ¼ teaspoon pepper in a medium bowl. Add cabbage, bell pepper, scallion and parsley; toss to coat. Spread about ½ cup of the edamame hummus across the lower third of each tortilla and top with about ½ cup of the cabbage mixture. Roll closed. Cut in half to serve, if desired.
  • Make Ahead Tip: Refrigerate hummus (Step 1) for up to 3 days.
  • Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.

Nutrition information

  • Serving size: 1 wrap
  • Per serving: 339 calories; 20 g fat(3 g sat); 8 g fiber; 35 g carbohydrates; 14 g protein; 307 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 1,320 IU vitamin A; 54 mg vitamin C; 104 mg calcium; 4 mg iron; 480 mg sodium; 641 mg potassium
  • Nutrition Bonus: Vitamin C (90% daily value), Folate (77% dv), Vitamin A (26% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 starch, ½ vegetable, 1 lean meat, 3 fat

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