Veggie Pinwheels with Avocado Edamame Spread
Vegan Veggie Pinwheels loaded with a lemony avocado edamame spread. An easy make ahead lunch box idea with filling plant-based protein.
Hoping you enjoyed the Protein Packed Avocado Chickpea Salad we used to start our lunch series this week. And if you’re needing more recipe inspiration to help revitalize your lunch box, then I have this great Veggie Pinwheel recipe for you to try too!
Our wrap is layered with an Avocado Edamame Spread, then wrapped around your favorite veggies.
Why You’ll Love These Veggie Pinwheels
- This recipe is a fun and colorful way to get your veggies in and enjoy them too.
- The spread is made with a lemony edamame and avocado mix. You can layer it on your wrap and top it with roasted bell pepper, cucumber and carrots or any other veggie combination.
- This wrap is filled with plant-protein from the edamame. The spread is vegan, gluten-free, nut-free and sesame-free.
Key Ingredients and Substitutions
- Edamame: I used frozen edamame and thawed them by running it under warm water. You can substitute for white beans if you have an allergy to edamame.
- Avocado: This will help add a lot of good creaminess to our spread without using tahini.
- Lemon: We are using the juice and zest to help add some tangy, lemony flavor.
- Miso Paste: One of my favorite umami filled ingredients to use. I recommend using either white or yellow miso. If you don’t have miso or are allergic to soy, feel free to leave it out. Just adjust the salt and pepper to your preference at the end.
- Dill: I used fresh dill, but you can also try dry dill. Other fresh herbs like cilantro or chives would also work great too.
- Red Onion: Provides flavor, but also helps to reduce some of the browning for our avocado thanks to it’s abundant antioxidants compared to other onions.
How to Make Your Vegan Wraps
Prep any of the veggies you wish to enjoy in your wrap. If shredding your vegetables yourself, keep the veggies in an airtight container and use as needed throughout the week to make your wraps.
To make the avocado edamame spread, get a food processor and add your roughly chopped onions to it. Process on high to help mince the onion. Add in your edamame, crushed garlic, avocado, oil, lemon juice, miso, herbs and salt. Blend on high until the spread is to your desired consistency. If needed, add 1-2 tablespoons of water to help it blend more smooth.
Take your wrap and place on a flat surface. Spread the entire wrap with a few spoons of the edamame mixture. Layer on your vegetables of choice and then tightly roll it up like you would a sushi roll.
You can cut the wrap in half as is or cut the wrap into individual pinwheels to enjoy as finger food.
Tips for the Perfect Spread for Your Wraps
- To make this wrap even easier, use pre-chopped veggies or veggies that are easy to cut. I love keeping some pre-shredded carrots and cabbage in the fridge to help make wrap assembly simple.
- Use shelled edamame. Usually you will find both shelled and unshelled bags of edamame in your freezer section. Get shelled to help avoid having to remove any edamame pods.
- Scrape the sides of your food processor as needed while blending to make sure the spread is blended evenly.
- Adjust the consistency of your spread with water. If you want the spread to be more smooth, continue blending with 1-2 tablespoons of water. Don’t add too much water or it will get too thin and lead to a soggy wrap.
Frequently Asked Questions
Since there is avocado in this spread, it will brown over time. However, there are a couple of ingredients in the spread that should help reduce the natural browning process including the use of lemon juice, extra virgin olive oil and red onion. To further help, press a layer of cling wrap on top of the spread, then seal with an airtight lid before refrigerating. Doing this will reduce the amount of oxygen hitting the avocado and allow the spread to last 3-4 days.
If you are soy-free due to an allergy, I would recommend you use this hummus spread or make these pesto pinwheels instead. You can also try swapping the edamame for white beans and leave out the miso paste.
Try to reduce as much moisture as possible. Opt for less watery vegetables or make sure to pat any cut veggies with a clean kitchen towel to help reduce their moisture before adding to the wrap.
They absolutely can be. You control the ingredients, so you can always opt for more or less of what you enjoy in the wraps. The spread itself is made with edamame as our main source of plant-protein. It’s paired with some healthy fat thanks to the addition of avocado and olive oil. This whole wrap is loaded with fiber and multiple vitamins and minerals to help keep you feeling fueled throughout the day.
Yes, but you will need to use a fork or potato masher plus some extra arm power to really mash the edamame well into the avocado. To help soften the edamame more, try heating the edamame in the microwave or briefly boiling in some water before mashing.
How to Serve
If packing this wrap for lunch, I love using up any extra veggies that don’t make it into the wrap as a side. You can treat extra edamame spread as a dip to enjoy alongside those extra veggies. I also like to help balance this meal with some fruit and nuts too.
More Vegan Lunch Ideas to Try
- Miso Mustard Tofu Wraps
- Sun-Dried Tomato Chickpea Patties
- Peanut Curry Chickpea Wraps
- Roasted Butternut Squash Quinoa Nourish Bowls
- Tahini Ranch Chickpea Salad Sandwich
Veggie Pinwheels with Avocado Edamame Spread
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
- Yield: 4 wraps 1x
- Category: Lunch
- Method: No Cook
- Cuisine: American
- Diet: Vegan
Description
Vegan Veggie Pinwheels loaded with a lemony avocado edamame spread. An easy make ahead lunch box idea with filling plant-based protein.
Ingredients
- 3 tbsp red onion, chopped
- 1 1/2 cups frozen edamame, thawed
- 1 medium sized avocado, pit removed
- 1 tbsp extra virgin olive oil
- 1 tbsp chopped dill or 1/2 tsp dry dill
- Juice and zest of one medium lemon
- 2 cloves garlic, crushed
- 1/2 tsp salt
- 1 tsp white miso paste
Wraps Assembly
- Shredded carrots
- Cucumber, cut into strips
- Roasted red bell pepper, cut into strips
- Pickled Onion
- Burrito sized wraps
Instructions
- Start by adding your onion to a food processor and blitz it until the onions have become minced.
- Now add the remaining spread ingredients to the food processor and continue to process on high until the spread starts to smooth out. You can process until it gets to your desired consistency. If still too chunky, add 1-2 tablespoons of water and blend again.
- Lay your wrap on a flat surface and spread a few generous spoons of the edamame filling on top of it.
- To the wrap, layer in rows your filling ingredients. Start by adding a row of carrots, then cucumber and your pickled onions.
- From one end, roll up your wrap tightly like a sushi roll and cut into bite sized pieces and load into your lunch box.
Notes
To make this wrap even easier, use pre-chopped veggies or veggies that are easy to cut. I love keeping some pre-shredded carrots and cabbage in the fridge to help make wrap assembly simple.
Use shelled edamame. Usually you will find both shelled and unshelled bags of edamame in your freezer section. Get shelled to help avoid having to remove any edamame pods.
Scrape the sides of your food processor as needed while blending to make sure the spread is blended evenly.
Adjust the consistency of your spread with water. If you want the spread to be more smooth, continue blending with 1-2 tablespoons of water. Don’t add too much water or it will get too thin and lead to a soggy wrap.
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
★ Catherine
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