Recipe description
October 4, 2026
Menopause Support Edamame Quinoa Wrap
A fiber-rich plant-based wrap for balanced nourishment and everyday gut support.
High Fiber
Legume Rich
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, soy, tree_nut, sesame, sulfites
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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from edamame, quinoa, vegetables, whole grains, and pumpkin seeds.
- Combines colorful plant foods from legumes, grains, leafy greens, and vegetables.
- Balanced with plant protein, healthy fats, and complex carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Wrap, whole grain
2
piece
Bean, edamame
6
tablespoon
Quinoa
3
serving spoon
Rocket
1
cup
Cucumber
0.5
bowl
Red pepper
1
piece
Hummus
3
tablespoon
Lemon juice
2
teaspoon
Oil, olive
1
tablespoon
Salt
0.25
teaspoon
Seed, pumpkin
2
tablespoon
Instructions
1
Rinse the quinoa and cook it according to package directions until tender, then fluff with a fork and let it cool slightly.
2
Cook the shelled edamame in boiling water for 3-4 minutes, drain well, and set aside.
3
In a small bowl, whisk together the hummus, lemon juice, olive oil, and salt to make a creamy spread.
4
Thinly slice the cucumber and cut the red pepper into thin strips.
5
Spread the hummus mixture evenly over each whole grain wrap, leaving a small border around the edges.
6
Layer the rocket leaves, cucumber slices, red pepper strips, and edamame over the spread.
7
Spoon the cooked quinoa over the vegetables and sprinkle with pumpkin seeds.
8
Roll each wrap up tightly, slice in half diagonally, and serve immediately.
More Recipes For Your Gut
Nutrition
620 kcal
Calories
24 g
Protein
73 g
Carbohydrates
15 g
Fiber
8 g
Sugar
26 g
Fat
4 g
Saturated fat
1.3 g
Salt
FAQ
How many servings does this edamame quinoa wrap make?
The recipe makes 2 servings, with 1 wrap per serving.
Is this wrap suitable for menopause-friendly eating?
It provides plant protein, fiber, whole grains, vegetables, and healthy fats. It can fit a balanced menopause-friendly eating pattern but does not treat menopause symptoms.
How do I cook the quinoa?
Rinse it, cook it according to the package directions, fluff it with a fork, and let it cool slightly before assembling the wraps.
Can I prepare the quinoa and edamame in advance?
Yes. Cool them promptly and refrigerate them in covered containers. Use them within 1 to 2 days and keep them chilled until serving.
Is this recipe vegetarian or vegan?
It is vegetarian and can be vegan if the hummus and wrap contain no animal-derived ingredients.
Is this wrap gluten-free?
Not as written because it uses whole-grain wraps. Use certified gluten-free wraps and check all packaged ingredients if needed.
Can I replace the edamame?
Yes. Chickpeas, cooked lentils, or another bean can be used, although the flavor and texture will change.
Does this recipe contain common allergens?
Edamame is soy, and hummus commonly contains sesame through tahini. Check product labels for additional allergens.
How can I make the wrap easier to roll?
Avoid overfilling, leave a border around the edges, and place the ingredients in an even layer before rolling tightly.
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