Edamame Hummus - Chef Abbie Gellman MS, RD, CDN

Edamame Hummus

Chef Abbie Gellman RD

This hummus variation stars edamame, a great source of plant-based protein. Edamame Hummus is a fun, delicious twist on an old favorite. Perfect for an afternoon snack, on a sandwich, or at your next get together.

How To Make Edamame Hummus

If you are using frozen edamame, you first need to thaw it.  To do this, you can either boil it in salted water for 4 to 5 minutes and then shock it in an ice bath, microwave it covered for 2-3 minutes, or thaw it overnight in the refrigerator.

Once your edamame is thawed, puree it with tahini, water, lemon zest and juice, garlic, salt, cumin, and coriander until smooth.  With the motor running, slowly drizzle in 2 tablespoons of the olive oil and mix until absorbed.  You want to do this with the motor running so the oil can emulsify the mixture, giving you a thick and creamy consistency.

Transfer your edamame hummus to a small bowl, stir in the parsley, and drizzle with the remaining oil.  Yum!

All About Edamame Hummus

When we think of hummus, our first thought is usually chickpeas.  While hummus is traditionally made with chickpeas, tahini, lemon, and oil, hummus is an easy dish to get creative with.  I use Edamame in place of chickpeas in this hummus, which gives it a bright green flavor and delicious texture.

Edamame are immature soybeans that are still green.  This gives them a sweeter taste than fully mature soybeans.  Soybeans are a great source of plant-based protein, making this a great vegetarian or vegan snack!    One cup of edamame contains about 19g of protein.

The hummus is delicious and full of yummy spices.  If you pair it with some sliced vegetables like carrots or celery you have a perfect snack that incorporates healthy fats, protein, and carbohydrates.

Ways to enjoy Edamame Hummus

My edamame hummus is the perfect appetizer.  Serve with some broccoli, carrots, celery, cucumber, and pita, and you will have some happy guests!  There are so many other ways to enjoy your hummus though.  Spread it on your favorite bread or use in place of mayonnaise or mustard on a sandwich!  Use it as a spread in a wrap or fill some deviled eggs with it.  You can also use it as a base of a pizza or even as a salad dressing!  What is your favorite way to eat hummus?  Tell me in the comments section below!

What other Types of Hummus can you make?

I love experimenting with hummus recipes.  If you want to play in the kitchen, try making a black bean hummus, a roasted red pepper hummus, or a garlic hummus.  Feel free to get creative by adding in your favorite ingredients and see what you come up with!

Similar Pages

Looking for more dips and spreads?  Try my Roasted Red Pepper Hummus, Vegan Hummus, and Green Tahini Dip.

References

“Whole Soybeans.” Soyfoods Association | Health Benefits of Making Soy the Preferred Plant Based Protein, www.soyfoods.org/soy-products/soy-fact-sheets/whole-soybeans-fact-sheet.

 

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Edamame Hummus

5 from 1 vote
Print Pin Rate
Course: Appetizer, Side Dish
Keyword: edamame, hummus
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 6 servings
Author: Chef Abbie Gellman RD

Ingredients

  • 1/2 pound frozen shelled edamame green soy beans, about 1 1/2 cups
  • 1/4 cup tahini
  • 1/4 cup water
  • 3/4 teaspoon grated lemon zest
  • 1 lemon about 3 tablespoons, juiced
  • 1 clove garlic smashed
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon flat-leaf parsley chopped
  • Suggested serving: Sliced cucumbers celery, carrots, and peppers.

Instructions

  • Boil the edamame in salted (use pinch of salt) water for 4 to 5 minutes, microwave (covered) for 2 to 3 minutes, or thaw overnight in the refrigerator.
  • In a food processor, puree the edamame, tahini, water, lemon zest and juice, garlic, salt, cumin and coriander until smooth. With the motor running, slowly drizzle in 2 tablespoons of the olive oil and mix until absorbed.
  • Transfer to a small bowl, stir in the parsley and drizzle with remaining oil.
  • Serve with the suggested vegetables, or refrigerate, covered, up to 1 week.

Video

Nutrition Information

Calories: 100
Total fat: 8g (1 g Saturated Fat)
Protein: 3g
Carbohydrates: 4g
Sodium: 87mg
Fiber: 2g

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