Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
If you need to fill a lunch box and you are running low on ideas you are going to love today's recipe. Let me introduce you to this delicious Edamame Hummus Wrap, an easy recipe, full of flavour, color and nutrients.
Nowadays it is a lot easier to find vegan options wherever we go. But that is a recent thing. A while ago we weren't that fortunate and I remember having to really go out of my way to get vegan food if I was out running errands, for example.
That's why I came up with this super easy recipe. Since it is perfect to take with you wherever you go. Back then I used to pack a hummus wrap (or two) when I knew there was a chance I could end up chasing food in the middle of the day.
Now that I need to send my son to school with food, bringing back this hummus wraps recipe to the table was a no-brainer. It just makes it so much easier to pack lunch for oneself or for the kiddos. And it's quite mess-free, which we always appreciate.
Eating this hummus wrap is easy, but making it is too. You only need to do some blending and a little veggie chopping, there's no actual cooking involved. And you only need to clean a blender and a chopping board!
It won't take you long to make these wraps but I much rather have them ready ahead of time. Mornings can get a bit crazy at home and I like to be prepared. I just make them the night before and leave them in the fridge.
You won't end up with a soggy hummus wrap as long as you choose your veggies wisely. You need vegetables with low water content. For this recipe, we are using bell peppers, cabbage, and scallions. You can swap them for other stuff just keep the water content in mind and stay away from ingredients like tomato and cucumber.
Our hummus wrap recipe is super versatile and it gives us options. As I mentioned earlier, you can use whatever fresh veggies you prefer.
I used rocket for my hummus wrap since I usually keep a bag in the fridge, just in case. But maybe you can throw in there some sun-dried tomatoes or some basil and pine nuts. Just to switch things up a bit.
Making these little changes to the recipe gives us the idea that we're having a completely different meal. These type of recipes are what we need to keep lunchboxes simple but still interesting for everyone.
Just consider that the nutrition facts will slightly change depending on what you add. But unless you are adding something crazy like chocolate pudding to the hummus, you'll probably still end up with a very healthy meal.
After you make this recipe you will be amazed at how a hummus wrap can change your life. No joke!
For the edamame hummus
For the fresh veggies
|Amount Per Serving|
|Calories 410||From Fat 184|
|% Daily Value*|
|Total Fat 20g||31.5%|
|Saturated Fat 2g||10.9%|
|Trans Fat 0g|
|Total Carbohydrate 42g||13.8%|
|Dietry Fiber 9g||37.6%|
|Vitamin K2 0µg||0%|
|Vitamin A 0µg|
|Vitamin B-12 0µg||0%|
|Vitamin B-6 0.38mg||19.2%|
|Vitamin C 77.43mg||129%|
|Vitamin D 0IU||0%|
|Vitamin E 2.05mg||6.8%|
|Vitamin K1 81.41µg||101.8%|
|Folic Acid 49µg|
|Pantothenic acid 1.05mg||10.5%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.