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Healthy Edamame Hummus

Vibrant Edamame Hummus: A Nutritious and Flavorful Twist

Last modified: Nov 02, 2024. Originally posted: Oct 27, 2024
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This vibrant Edamame Hummus is a delightfully healthy twist on the classic chickpea-based spread. With its gorgeous green hue and delightfully creamy texture, it's an irresistible dip that packs a nutritional punch. The edamame's fresh, slightly sweet flavor is perfectly balanced by the nutty richness of tahini, a kick of garlic, and a blend of warm spices. Serving this hummus with crisp veggies or pita chips creates a delightfully satisfying and guilt-free snack or appetizer.

Authors
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Total Time
10 minutes
Recipe Yield
8
Prep Time
10 minutes
Cook Time
0 minutes
Japanese-Mediterranean Fusion
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Introduction

Edamame, the bright green soybeans found in Japanese cuisine, have been a beloved snack for centuries. While often served steamed and salted, these versatile legumes also lend themselves beautifully to creamy dips like this Edamame Hummus. With its roots in the Middle East, traditional hummus has been a staple in the Mediterranean diet for thousands of years, prized for its nutritional value and versatility. By swapping out chickpeas for edamame, this recipe puts a fresh and modern spin on a timeless classic, creating a delightfully vibrant and flavorful dish that's perfect for any occasion.

Ingredients

• 2 cups frozen shelled edamame, thawed

• 1/4 cup tahini (sesame seed paste), well-stirred

• 2 cloves garlic, peeled

• 1/4 cup fresh lemon juice (about 2 lemons)

• 2 tablespoons extra-virgin olive oil, plus more for drizzling

• 1 teaspoon ground cumin

• 1/2 teaspoon smoked paprika

• 1/4 teaspoon cayenne pepper

• 1/2 teaspoon salt, plus more to taste

• 1/4 cup water, or as needed for desired consistency

• 2 tablespoons chopped fresh parsley (optional, for garnish)

Instructions on how to make Healthy Edamame Hummus

Step 1:

Add the thawed edamame, tahini, garlic cloves, lemon juice, olive oil, cumin, smoked paprika, cayenne pepper, and salt to a food processor or high-speed blender.

Step 2:

Blend the ingredients until smooth and creamy, stopping to scrape down the sides of the bowl as needed. If the mixture seems too thick, add water, 1-2 tablespoons at a time, and continue blending until the desired consistency is reached.

Step 3:

Taste the hummus and adjust seasoning with additional salt, lemon juice, or spices as desired.

Step 4:

Transfer the edamame hummus to a serving bowl and garnish with a drizzle of olive oil, chopped fresh parsley (if using), and a sprinkle of smoked paprika or paprika.

Frequently Asked Questions

Q: Can I use fresh edamame instead of frozen?

A: Yes, you can use fresh edamame. Cook them according to package instructions until tender, then cool completely before using in the hummus.

Q: Can I substitute the tahini with something else?

A: While tahini is traditional in hummus, you can substitute with almond butter, cashew butter, or even Greek yogurt for a creamy, nutty flavor.

Q: How long will the edamame hummus last in the fridge?

A: The edamame hummus will keep well in an airtight container in the refrigerator for up to 5 days.

Nutrition

Fat Content
7g
Saturated Fat Content
Carbohydrate Content
8
Fibre Content
3g
Sugar Content
2g
Protein Content
6g
Sodium Content
160mg
Calories
120

Notes

• For a thinner consistency, add more water or lemon juice.

• For a nuttier flavor, substitute some or all of the tahini with roasted sesame seeds.

• Garnish with a drizzle of olive oil, chopped parsley, and a sprinkle of paprika for added flavor and visual appeal.

• This recipe is vegan, gluten-free, and nutrient-dense.

• Edamame is a good source of plant-based protein, fiber, and various vitamins and minerals.

Serving Instructions

Serve the edamame hummus with fresh vegetables, pita chips, or your favorite dippers.

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 5 days.

Timing Tips

Prepare all the ingredients before starting to blend for a quick and efficient process.

Chef's Tips

  • For a smoother texture, peel the edamame before blending.
  • Adjust the amount of water to achieve your desired consistency, adding more for a thinner hummus and less for a thicker dip.
  • Let the hummus rest for 30 minutes before serving to allow the flavors to meld.

Variations

For a nuttier flavor, substitute roasted sesame seeds for some or all of the tahini. For a zestier hummus, add more lemon juice or incorporate freshly grated lemon zest.

Pairing Recommendation

Pair the edamame hummus with fresh vegetables, pita chips, or crackers for dipping. It also makes a delicious spread for sandwiches or wraps.

Seasonality

This recipe can be enjoyed year-round, but edamame is typically in season during the spring and summer months.

Allergen Information

This recipe contains sesame seeds (tahini) and may contain traces of soy (edamame).

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