Edamame and Avocado Breakfast Wrap
Equipment
- Small mixing bowl
- Knife and cutting board
- Wrap or tortilla for assembly
Ingredients
- 1 cup of shelled edamame cooked, about 17g protein
- ½ avocado sliced
- 1 large whole-grain wrap or tortilla around 4g protein
- ¼ cup of diced cherry tomatoes
- ¼ cup of diced cucumber
- ½ cup of firm tofu crumbled and seasoned (10g protein)
- 2 tbsp of hummus optional for extra creaminess, ~2g protein
- 1 tbsp of lemon juice
- Salt and pepper to taste
- 1 tbsp of chopped herbs e.g., cilantro, parsley, or chives
Optional Protein Boosters
- 2 tbsp of hemp seeds adds ~6g protein
- 1 tbsp of nutritional yeast for a cheesy flavor, ~2g protein
Instructions
- Use pre-cooked, shelled edamame or cook frozen edamame by boiling for about 3-5 minutes. Drain and let cool.
- In a bowl, mash half an avocado with a spoon, adding lemon juice, salt, and pepper to taste. This provides the base layer of healthy fats and creamy texture.
- Use firm tofu, crumbling it by hand or with a fork. If desired, season it with a pinch of salt, pepper, and a dash of turmeric for color.
- Spread a layer of hummus on the wrap, then add the mashed avocado. Evenly sprinkle the edamame and crumbled tofu, followed by the cherry tomatoes and cucumber.
- Sprinkle on the fresh herbs, hemp seeds, and nutritional yeast for added protein and flavor. Roll up the wrap, tucking in the sides. Slice in half, and enjoy!
Notes
Nutritional Information
- Protein: ~29 grams
- Carbohydrates: ~40 grams
- Fiber: ~12 grams
- Fats: ~18 grams