Tired of the same old sad desk lunch? It’s time to break free from the boring sandwich routine! These Spicy Edamame Wraps are a game-changer. They’re incredibly fresh, packed with plant-based protein, and have a zesty, creamy edamame spread that will blow your mind. Plus, they come together in just 30 minutes, making them perfect for a quick, healthy, and satisfying meal you’ll actually look forward to.
Ingredients
• 1 cup / 150g frozen shelled edamame
• 2 tablespoons snipped fresh cilantro
• 2 tablespoons lemon juice
• 2 tablespoons water
• 1 medium fresh jalapeño, seeded and chopped
• 1 clove garlic, halved
• 4 slices vegetarian soy bacon
• 4 8-inch whole wheat or vegetable flour tortillas
• 2 cups / 60g torn mixed salad greens
• 1 cup / 150g seeded and chopped tomatoes (about 2 medium)
Instructions
1. Cook the frozen edamame according to package directions. Drain well, rinse with cold water to cool, and drain again. Add the cooled edamame, cilantro, lemon juice, water, jalapeño, and garlic to a food processor. Cover and blend until a smooth, creamy spread forms. Set aside.
2. Cook the soy bacon slices until crisp, following the package . Transfer to a paper towel-lined plate to drain, then roughly chop.
3. To assemble, lay a tortilla flat. Spread about a quarter of the edamame mixture along one edge. Top with a handful of mixed greens, chopped tomatoes, and a sprinkle of the crispy soy bacon. Tightly roll up the tortilla, starting from the filled edge. Secure with a toothpick if needed, and slice in half diagonally to serve.
Nutritional Information
• (per serving)
• Calories: 222
• Total Fat: 7g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 502mg
• Carbohydrates: 24g
• Fiber: 13g
• Protein: 16g
Pro Tips
• Wear gloves when handling the jalapeño to prevent the oils from irritating your skin and eyes. Wash hands thoroughly after chopping.
• For an extra creamy edamame spread, add a tablespoon of tahini or a splash of olive oil to the food processor before blending.
• The edamame spread can be made up to 3 days in advance and stored in an airtight container in the refrigerator. This makes assembly even faster!
• Customize your wraps by adding other veggies like shredded carrots, sliced cucumber, or bell peppers for extra crunch and nutrients.
FAQ
Q: Can I make these spicy edamame wraps vegan
A: Yes, this recipe is easily made vegan. The edamame spread is naturally vegan. Just ensure you use a certified vegan brand of soy bacon and check that your tortillas do not contain any dairy or egg products.
Q: How can I add more protein to this vegetarian wrap
A: This wrap is already a great source of plant-based protein with 16g per serving from the edamame and soy bacon. To boost it even further, consider adding crispy roasted chickpeas, baked tofu, or a sprinkle of hemp seeds.
Q: What can I use instead of soy bacon
A: If you don’t have soy bacon, you can substitute it with other vegetarian options for a smoky, savory crunch. Try using crispy baked tempeh strips, smoked tofu, or roasted chickpeas seasoned with smoked paprika.
Q: Can I meal prep these wraps for the week
A: Absolutely. For best results and to avoid sogginess, store the edamame spread, chopped vegetables, and crispy soy bacon in separate airtight containers in the refrigerator. The spread will keep for up to 3 days. Assemble the wraps just before you’re ready to eat for the freshest taste and texture.
