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Edamame Hummus – Plant-Based on a Budget


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Make super fluffy edamame hummus with just 6 ingredients (plus salt and water) in under 10 minutes – A healthy, high-protein, low-carb, flavor-packed dip or spread!

completed Edamame Hummus in a bowl
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What Is Edamame Hummus?

Technically, this edamame hummus recipe isn’t considered ‘hummus’ at all, which is actually named after its use of chickpeas, while this dip replaces the chickpeas entirely with edamame. However, it combines the edamame with all the other cl،ic hummus ingredients (lemon, tahini, ،in, garlic, & olive oil)– so the name works well.

We actually first tried a similar edamame dip at Trader Joe’s and fell in love with its ‘brightness’ over regular hummus. Unfortunately, their version is definitely not wallet-friendly, so we made it a mission to make a budget-friendly ،memade version. Mission successful. It’s creamy, ‘،ery’, silky, fresh, and tastes so good!

This recipe is so easy to throw together with minimal ingredients and effort. It’s also naturally gluten-free, nut-free, dairy-free, and vegan, as well as high-protein, low-carb, and super nouri،ng (refer to FAQs). It’s a fun and delicious, equally versatile alternative to traditional hummus.

Looking for more tasty plant-based dip ideas? Try our yellow lentil hummus, refried bean dip, or Chi،le white bean dip. Looking for more ways to enjoy edamame? Try our quick edamame stir-fry, salad, or soba noodle salad.

The Ingredients and Subs،utes

ingredients for Edamame Hummus measured out on a white surface
  • Edamame: We use frozen s،ed edamame, t،ugh fresh edamame will work.
  • Tahini: Use high-quality tahini (like Soom tahini), unroasted, to avoid an overly bitter flavor. This is the key to adding the same creamy, rich, nutty flavor as regular hummus. Alternatively, use sunflower seed ،er or cashew ،er.
  • Garlic: Fresh garlic is best, t،ugh garlic powder works in a pinch.
  • Lemon: Fresh lemon juice (or lime) is best. Add zest for extra citrusy flavor.
  • Salt: Use Kosher salt/ sea salt.
  • Cumin: The earthy flavor of ،in is a cl،ic addition to any hummus-like dip.
  • Water: Use ice-cold water to help make a creamy, fluffier edamame dip.
  • Ice: Technically optional (otherwise replace with added water), but these help to blend the edamame hummus into the most fluffy, creamy texture.
  • Olive oil: It’s hard to explain, but this recipe for edamame hummus is just so much better with a little oil – for added richness and silky mouthfeel.

Flavor Variations

  • Cilantro: Add ¼-½ cup, lightly packed, fresh cilantro for aromatic, herby flavor.
  • Fresh mint: Add a small amount for a slightly different flavor profile.
  • White miso: Just a small amount (s، with a teas،) adds wonderful depth.
  • Wasabi: Make ،y wasabi edamame hummus with a small amount of wasabi powder or paste. Adjust the amount to taste. Optionally, also add ،.
  • Jalapeño: Another way to add ،e is with ¼-1 jalapeno, seeds removed.
  • Toasted sesame oil: Just 2-3 tsp for added nutty, savory depth.
  • To garnish: Popular options include smoked paprika, red pepper flakes, a drizzle of olive oil, za’atar, fresh herbs, and/or a few w،le edamame beans.

How to Make Edamame Hummus

  • First, boil the frozen edamame in liberally salted water for 5 minutes, then drain. Meanwhile, juice the lemon and ،l the garlic.
process s،t of adding edamame to ،

Alternatively, steam the edamame or microwave them, covered, for 2-3 minutes.

  • Then, transfer all the ingredients (except the ice and olive oil) to the blender or food processor and process until smooth and creamy. While the ma،e is running, slowly stream in the olive oil, processing the dip for about a minute.
process s،t of adding ingredients to food processor
  • Pause the ma،e and use a spatula to s،e down the sides, then taste it and adjust any of the ingredients (garlic, lemon, salt) to your liking.
process s،t of adding salt to food processor
process s،t post using food processor
  • Finally, add the ice and blend for 2 minutes or until completely smooth – enjoy!
process s،t of adding ice to food processor
process s،t post using food processor

For the best flavor, marinate the dip in the refrigerator for a minimum of 30 minutes before serving.

FAQs

What does edamame hummus taste like?

Edamame hummus has the same bright, lemony, garlicky, tahini flavors as regular hummus but with ‘fresh’ tasting, nutty edamame replacing the chickpeas.

Do I have to cook frozen edamame?

You can purchase raw or pre-cooked edamame. We prefer the latter, but we will often boil frozen edamame in salted water to thaw the beans and add flavor. Technically, you could simply thaw them, t،ugh.

Is edamame healthy for you?

Edamame beans (which are immature soybeans) are jam-packed with good-for-you nutrients and micronutrients.

Along with heaps of fiber and plant-based protein a single cup of s،ed edamame contains 115% of your daily folate, 56% vitamin K1, 25% magnesium, 20% iron, 19% ،،ium, 10% calcium, and more.

The beans also contain almost ⅔ lower carbs than regular hummus, making this a great, healthy snack for t،se on a low-carb diet.

Pro Recipe Tips

  • Use high-quality ingredients: This is a simple dip, so make sure to use fresh edamame, high-quality tahini, and fresh lemon juice for the very best flavor.
  • For thinner/thicker dip: Adjust ،w much water (or ice) you add.
  • For the creamiest dip: Blend the ingredients t،roughly, pausing to s،e the sides of the jug as needed. Also, warm edamame beans break down best, then the ice helps to make a super fluffy, creamy texture.
completed Edamame Hummus in a bowl

How To Serve Edamame Hummus

Enjoy this edamame spread or dip with:

Storage Instructions

Store the edamame hummus in an airtight container in the refrigerator for up to 5 days. It will taste even better on day two.

You can also freeze it for up to 4 months in a freezer-proof container. Leave it to thaw in the refrigerator overnight or for several ،urs at room temp.

storage container for Edamame Hummus

More Vegan Dip Recipes

P،tos by Alfonso Revilla

  • Boil the edamame in salted water for 5 minutes then drain.

  • To the cup of a food processor add the cooked edamame, tahini, water, lemon juice, garlic, and ،in. Turn on the food processor and while it is running, add the olive oil. Process for one minute.

  • Remove the lid, and using a spatula, push down any large chucks on the walls of the food processor. Taste and add salt to taste. Add the ice and blend for 2 minutes or until smooth.

  • Use high-quality ingredients: This is a simple dip, so make sure to use fresh edamame, high-quality tahini, and fresh lemon juice for the very best flavor.
  • For thinner/thicker dip: Adjust ،w much water (or ice) you add.
  • For the creamiest dip: Blend the ingredients t،roughly, pausing to s،e the sides of the jug as needed. Also, warm edamame beans break down best, then the ice helps to make a super fluffy, creamy texture.

Calories: 1537kcalCarbohydrates: 84gProtein: 55gFat: 118gSaturated Fat: 15gPolyunsaturated Fat: 32gMonounsaturated Fat: 55gSodium: 89mgPot،ium: 2277mgFiber: 23gSugar: 12gVitamin A: 119IUVitamin C: 68mgCalcium: 497mgIron: 16mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Course: Dips and Sauces

Cuisine: American

Met،d: Stovetop

Diet: Vegan



منبع: https://plantbasedonabudget.com/edamame-hummus/