Edamame and Chickpea Wraps

Edamame and Chickpea Wraps are a refreshing and nutritious meal that combines protein-packed chickpeas and edamame with crunchy vegetables, all wrapped in a whole wheat tortilla. This easy-to-make dish is perfect for lunch or a light dinner and is loaded with flavor and texture.

For a Serving Size of Two:

Ingredients:

• 2 large whole wheat tortillas or wraps
• 100 grams canned chickpeas, drained and rinsed
• 100 grams shelled edamame (fresh or frozen, thawed if frozen)
• 50 grams cucumber, diced
• 50 grams bell pepper, diced
• 50 grams carrot, grated
• 2 tbsp hummus or avocado spread
• 1 tbsp lemon juice
• 1/2 tsp cumin powder
• 1/4 tsp black pepper
• Salt to taste
• Fresh cilantro or parsley for garnish

Procedure:

1. Prepare the Filling: In a bowl, combine the chickpeas, edamame, diced cucumber, diced bell pepper, and grated carrot. Add lemon juice, cumin powder, black pepper, and salt. Mix well to combine.
2. Spread the Base: Lay the whole wheat tortillas on a flat surface. Spread 1 tablespoon of hummus or avocado spread on each tortilla, covering the entire surface.
3. Assemble the Wraps: Divide the chickpea and edamame mixture evenly between the two tortillas.
4. Wrap and Roll: Fold in the sides of the tortillas and then roll them up tightly from the bottom to the top to enclose the filling.
5. Serve: Slice the wraps in half and garnish with fresh cilantro or parsley. Serve immediately or wrap in foil for a portable meal.

Nutritional Benefits:

• Calories: 200 kcal
• Protein: 7 g
• Carbohydrates: 32.3 g
• Fat: 5.8 g