Rocket Fuel: Edamame Hummus Wrap
Edamame serve as a nutritious alternative to chickpeas in this wrap that helps replenish those spent carbohydrate stores.
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Sign InIt can be a delicious diversion to think beyond smoothies for your post-training protein fix. Edamame, green soybeans found in the frozen vegetable section of grocers, pack in about 8 grams of protein per half-cup serving, along with an alphabet of vitamins and minerals, including folate, iron, and vitamin C. They serve as a nutritious alternative to chickpeas in this verdant hummus that gets wrapped up in a tortilla to help replenish those spent carbohydrate stores.
Turn this into a healthy lunch by layering on sliced veggies such as carrot, red bell pepper, and cucumber, and even proteins such as roasted chicken, smoked tofu, or canned tuna.
Game Changers
- Swap out spinach for Swiss chard
- Use basil instead of mint
- Replace the tortillas with rice cakes or gluten-free tortillas
Edamame Hummus Wrap
Ingredients
- 2 cups frozen shelled edamame
- 2 cups spinach, stems trimmed
- 1⁄3 cup fresh mint
- ¼ cup tahini
- 2 tablespoons extra-virgin olive oil
- 1 garlic clove, minced
- Juice of 1 lemon
- ½ teaspoon cumin powder
- ½ teaspoon salt
- ¼ teaspoon chili powder
- 6 tortillas
Directions
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Step 1
Prepare edamame according to package directions. Drain well and let cool.
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Step 2
Place all of the ingredients except the tortillas in a food processor and blend until smooth. Chill edamame hummus for up to 5 days and freeze extras for up to 2 months. To serve, spread some of the edamame hummus on a tortilla and roll.
Adapted from Rocket Fuel: Power-Packed Fuel for Sports and Adventure by Matthew Kadey, RD with permission of VeloPress.