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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It 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

  • Serves: 6
  • Total time: 15 minutes


  • 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


  1. Step 1

    Prepare edamame according to package directions. Drain well and let cool.

  2. 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.