An Edamame Hummus Wrap is a delightful and nutritious meal that brings together the creamy goodness of edamame hummus with a variety of fresh and flavorful ingredients. Edamame hummus, made from young soybeans, offers a unique and slightly nutty taste, making it a fantastic alternative to traditional chickpea hummus. When combined with fresh vegetables, greens, and a wrap or tortilla, you have a well-balanced, plant-based wrap that’s perfect for a quick lunch or light dinner.


Edamame Hummus Wraps are not only delicious but also nutritious. Here’s a general overview of the key nutrients you might find in a typical wrap:

Calories: A serving of an Edamame Hummus Wrap typically contains around 300 to 400 calories, but this can vary based on the ingredients used and the size of the wrap.

Protein: Edamame hummus and any added protein sources like tofu, tempeh, or beans contribute to the protein content. A serving usually provides around 10 to 15 grams of protein, making it a substantial and satisfying meal.

Fats: The fats in an Edamame Hummus Wrap come from the hummus, any added oils, and any avocados or nuts used. A serving may contain around 10 to 15 grams of fat, primarily from healthy sources.

Carbohydrates: Wraps are a source of carbohydrates, and a serving typically contains around 40 to 50 grams of carbs. The specific type of wrap or tortilla you choose can affect this number.

Dietary Fiber: Depending on the type of wrap used and the vegetables added, Edamame Hummus Wraps can be a good source of dietary fiber, offering around 5 to 8 grams per serving.

Vitamins and Minerals: The wrap includes a variety of vegetables and ingredients like edamame, which provide a range of vitamins and minerals. For example, edamame is a good source of protein, dietary fiber, and essential nutrients like folate, vitamin K, and iron.

Here’s a basic recipe for an Edamame Hummus Wrap:


  • 1 large whole grain or spinach tortilla (10-12 inches in diameter)
  • 1/2 cup edamame hummus
  • 1/4 cup diced red bell pepper
  • 1/4 cup cucumber slices
  • 1/4 cup shredded carrot
  • 1/4 cup baby spinach or mixed greens
  • 1/4 cup crumbled feta cheese (optional)
  • Salt and pepper to taste
  • A squeeze of fresh lemon juice (optional)


  • Lay out the tortilla on a clean surface.
  • Spread the edamame hummus evenly over the entire surface of the tortilla.
  • Layer the red bell pepper, cucumber, shredded carrot, and greens over the hummus.
  • If desired, sprinkle crumbled feta cheese over the vegetables.
  • Season with a pinch of salt and pepper and add a squeeze of fresh lemon juice for extra zing.
  • Fold in the sides of the tortilla and then roll it up tightly, like a burrito.
  • Cut the wrap in half at a slight angle, if preferred, and serve.
  • Enjoy your Edamame Hummus Wrap as a nutritious and flavorful meal. The combination of edamame hummus and fresh vegetables provides a satisfying and well-rounded culinary experience that’s rich in plant-based protein and dietary fiber.

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