Don’t overlook frozen edamame—it’s packed with plant protein, fiber, and a range of essential vitamins and minerals. Boiled and seasoned with salt, edamame is a stellar snack option. Or use it to make this superfood sandwich spread that will leave mayo green with envy.


  • 2 cups frozen shelled edamame
  • 1 ripe avocado
  • 1/2 cup cilantro
  • 1 chipotle chili pepper in adobo sauce (from a can), chopped
  • 1 garlic clove, minced
  • Juice of lemon
  • 1/2 tsp cumin powder
  • 1/2 tsp salt
  • 4 large whole-grain wraps
  • 2 cups sliced cooked chicken
  • 2 carrots, sliced into matchsticks
  • 2 jarred roasted red peppers, sliced


  1. Prepare edamame according to package directions. Drain and combine in a bowl with avocado, cilantro, chili pepper, garlic, lemon juice, cumin powder, and salt until slightly chunky. If needed, add a bit of water to help with mixing.
  2. Spread mixture on wraps and top with chicken, carrots, and roasted red peppers. Roll tightly and slice in half.
Want a copy on the go?