Crafting the Perfect Edamame Hummus Wrap: A Step-by-Step Guide for the Home Cook

Let’s face it: the lunch-time slump is real. You’re busy, you’re hungry, and the thought of assembling another boring sandwich is enough to make you reach for a bag of chips. I’ve been there more times than I can count. That’s why I’m so excited to share one of my all-time favorite solutions: the vibrant, flavorful, and incredibly satisfying Edamame Hummus Wrap. This isn’t just any wrap; it’s a powerhouse of fresh ingredients and wholesome energy, all bundled up in a convenient, grab-and-go package.

This recipe will walk you through creating a creamy, dreamy edamame hummus from scratch and then layering it into a soft tortilla with a rainbow of crisp vegetables. The result is a lunch that not only tastes amazing but will also leave you feeling nourished and ready to tackle the rest of your day. So, roll up your sleeves, and let’s make something delicious together!

Quick Recipe Facts

• Preparation Time: 20M
• Cooking Time: 10M
• Total Time: 30M
• Type of dish: Main Course, Lunch
• Cuisine: Fusion / Modern American
• Recipe Yield: 4 Wraps
• Calories: 440 kcal

Why You’ll Love This Edamame Hummus Wrap

Key Takeaway	Description
Quick & Easy	From start to finish, this recipe comes together in about 30 minutes, making it perfect for a weeknight meal or prepping lunches for the week.
Healthy & Satisfying	Packed with plant-based protein from the edamame and a variety of vitamins from the fresh veggies, this wrap will keep you full and energized.
Customizable	Don’t love a certain vegetable? No problem! This recipe is a fantastic base for you to get creative and use your favorite fillings.
Great for Meal Prep	The edamame hummus can be made ahead of time, and you can chop your veggies in advance for quick and easy assembly.

The Heart of the Wrap: Creamy Edamame Hummus

The star of our wrap is, without a doubt, the homemade edamame hummus. If you’ve only ever had traditional chickpea hummus, you’re in for a treat. Edamame, which are young soybeans, create a hummus that is not only a beautiful shade of green but also has a slightly sweeter, nuttier flavor. Plus, it’s packed with protein and fiber, making it a fantastic and healthy wrap recipe choice.

A Note on Ingredients

For the best flavor, I recommend using frozen, shelled edamame. It’s readily available in most grocery stores and saves you the step of having to pop each bean out of its pod. When it comes to tahini, a paste made from sesame seeds, look for a brand that is smooth and drippy. A good quality tahini will make your hummus extra creamy.

Essential Tools for the Job

• Food processor or high-speed blender
• Measuring cups and spoons
• Sharp knife and cutting board
• Spatula

Let’s Get Cooking: The Recipe

This recipe makes enough hummus for about four wraps, with a little extra for snacking!

Ingredients

For the Edamame Hummus:

• 2 cups frozen shelled edamame, thawed
• 1/4 cup tahini
• 1/4 cup fresh lemon juice (from about 1 large lemon)
• 1-2 cloves garlic, roughly chopped
• 1/4 cup water (plus more as needed)
• 2 tablespoons olive oil
• 1/2 teaspoon salt (or to taste)
• 1/4 teaspoon ground cumin

For the Wraps:

• 4 large whole wheat or spinach tortillas
• 1 cup shredded carrots
• 1 cup thinly sliced cucumber
• 1 cup thinly sliced red bell pepper
• 2 cups fresh spinach or mixed greens
• Optional additions: crumbled feta cheese, sliced avocado, or a sprinkle of sunflower seeds for extra crunch.

Step-by-Step Instructions

1. Prepare the Edamame: If your edamame is not already thawed, you can quickly thaw it by placing it in a colander and running it under cool water for a minute or two. Pat it dry before using.

2. Blend the Hummus: In the bowl of a food processor, combine the thawed edamame, tahini, lemon juice, chopped garlic, water, olive oil, salt, and cumin.

3. Blend Until Smooth: Secure the lid and blend the ingredients until the hummus is smooth and creamy. This may take a couple of minutes, and you might need to stop and scrape down the sides of the bowl with a spatula once or twice to ensure everything is well combined. If the hummus is too thick, add more water, one tablespoon at a time, until it reaches your desired consistency.

• Why this works: Scraping down the sides of the food processor is a simple but crucial step. It ensures that all the ingredients are evenly incorporated, resulting in a consistently smooth and flavorful hummus.

4. Taste and Adjust: Once your hummus is beautifully smooth, give it a taste. This is your opportunity to adjust the seasonings. Does it need a little more salt? A bit more lemon juice for brightness? Don’t be shy! A great home cook knows that tasting and adjusting is the key to a delicious final dish.

5. Assemble Your Edamame Hummus Wrap: Now for the fun part! Lay a tortilla flat on your cutting board. Spread a generous layer of your homemade edamame hummus down the center of the tortilla, leaving about an inch of space around the edges.

Next, layer on your fresh spinach or mixed greens, followed by the shredded carrots, sliced cucumber, and red bell pepper. If you’re using any optional additions like feta cheese or avocado, add them now.

6. The Art of the Wrap: To create a neat and tidy wrap that won’t fall apart, fold in the two sides of the tortilla first. Then, starting from the bottom, tightly roll the tortilla up and over the filling. This technique helps to keep all of those delicious ingredients tucked in securely.

And there you have it – a beautiful, delicious, and easy lunch wrap idea that you can be proud of!

A New Lunchtime Favorite

This Edamame Hummus Wrap has become a staple in my home, and I have a feeling it will in yours too. It’s a recipe that’s as flexible as it is flavorful, and it’s a wonderful way to pack more fresh, wholesome foods into your week. I encourage you to make it your own and enjoy the process of creating a meal that is both nourishing and delicious. Happy cooking!