Easy and delicious edamame hummus is made with avocado in lieu of tahini for added creaminess and plant fiber. What results is a refreshing dip or spread that is packed with essential vitamins & minerals, plant protein and fiber. Bonus that it whips up in 5 minutes.
Truth be told, I often keep the fridge stocked with dips and spreads for the convenience factor. Life is often hectic and busy, so these store-bought items can really make the day go smoother when I’ve got limited time to prep a meal.
But sometimes, there’s just nothing better than homemade! This dip is very similar to the cult favorite Trader Joe’s edamame hummus, but we sub out tahini for avocado.
Why? Well because I personally think it tastes better and compliments the soybeans just perfectly. Plus, I don’t regularly use tahini! One too many times I’ve purchased a jar to use for a single recipe, only to have it go bad. So if you’re like me and don’t want to spend eight bucks on a jar of tahini you’ll rarely use, give this recipe a try!
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Why you’ll love this recipe
- Easy and quick to make, only requiring a food processor or good blender to whip up a tasty batch.
- Each 2 tablespoon serving has 2 grams of protein and almost 2 grams of fiber. Plus delicious and healthy healthy unsaturated fats thanks to the olive oil and avocado.
- No need to buy a jar of tahini! Unless you regularly cook with tahini, it’s one of those spreads that can be pricey and go bad. So we use avocado instead to give the dip that creaminess you’d otherwise get from the tahini.
- Soy is full of wonderful health benefits. Soybeans a great source of iron, copper and manganese, magnesium, selenium, vitamin B6 and folate. Plus, it is one of the only sources of plants that is a complete protein, meaning it has all 9 essential amino acids you can only get through food.
Ingredients for edamame hummus
The main ingredients to whip up this dip are pretty straightforward, and then we just add a few herbs and spices to give the dip a nice kick of flavor.
Always keep in mind that when making dips like hummus, some of the ingredients will vary in quantity to your personal tastes. Some may prefer more lemon juice or a creamier, velvety texture that more olive oil brings. These quantities are therefore a good base, and adjust as you see fit.
- 1.5 cups of cooked and shelled edamame beans. These are commonly found refrigerated or frozen. Look for them either in the refrigerated produce section with the other pre-packaged veggies and bagged salads. Or you can buy them precooked and flash frozen. If frozen, of course allow to thaw first.
- ½ medium ripe avocado, weighing about 50 grams. If you use a larger avocado that’s okay too, just know you may need to adjust the liquid ratio a bit and add more lemon juice or water.
- 3 tablespoons of fresh squeezed lemon juice. Feel free to also sub in lime juice here if that’s all you have.
- 2-3 tablespoons olive oil. I suggest starting with 2, and if you desire a creamier texture add a bit more.
- ¼ cup *loosely* packed fresh herbs, either Italian parsley or cilantro. I know how averse to cilantro some people are, so feel free to use either.
- 2-3 medium size garlic cloves. I love the kick that garlic adds to this dip, so using this amount is definitely going to add some flavor. If you want to tone down the garlic flavor, use just 1 clove.
- Herbs and spices including kosher salt and black pepper, ground coriander and a pinch of red pepper flakes.
- 2-4 tablespoon of water to achieve desired consistency of dip.
Easy steps to make edamame hummus
Add ingredients
Add all the ingredients to the bowl of a food processor. We recommend using a food processor to make this dip, but in a pinch you can use a high powered blender like a Vitamix.
Process hummus
Process the dip until well incorporated. Remove lid and scrape down the sides of the bowl. Taste and add more salt or lemon juice if desired. Continue to process until smooth, add more water, 1 tablespoon at a time, to achieve desired consistency.
Plate and serve
Once taste and desired consistency has been achieved, remove edamame hummus from the bowl and plate in a serving dish. Garnish with whole edamame beans, a pinch of salt and red pepper flakes, and fresh herbs.
How to enjoy this tasty edamame dip
Serve this easy edamame dip as a refreshing dip along the perfect crudite platter. Fresh firm veggies like cucumber, radish and bell pepper, pita chips or tortilla chips make excellent choices.
Edamame hummus is also perfect as a spread for sandwiches or wraps. It works well with turkey or chicken breast.
Serve a dollop or two with teriyaki salmon bowls for an unexpected addition.
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Is edamame bad for you?
There has been a lot of unnecessary worry around edamame and soy due to it containing phytoestrogens. But thankfully the fear is really unfounded and there are many wonderful health benefits of soy and edamame, written about further below. Bottom line with the current available research we have it does not show soy and edamame cause the health concerns most commonly cited.
Numerous health benefits of edamame
Before we leave, I want to share some of the amazing health benefits of edamame, because they’re impressive!
- The edamame fiber content in a regular 1 cup serving size is an impressive 5-6 grams! And the protein content of edamame is upwards of 16 grams per serving! Speaking of protein, edamame and soy is one of the rare plant based complete proteins, meaning it contains all 9 essential amino acids in sufficient quantities.
- A serving of edamame is only 150 calories and provides 25% of your daily needs of iron, 35% of your daily needs of copper and manganese, and about 20% of your daily needs of magnesium, phosphorous and selenium.
- Lastly, plant protein consumption in every study performed is always associated with better health outcomes overall.
Bottom line, unless you have an allergy or sensitivity to soy products, edamame is a great choice to enjoy because it’s delicious and so good for you! Oh, and edamame is also naturally gluten free.
More delicious dips and snacks
Edamame Hummus with Avocado
Equipment
- 1 Food Processor
Ingredients
- 1.5 cups Edamame shelled, thawed if frozen
- 45 grams Avocado ½ medium avocado
- ¼ cup Italian parsley loosely packed
- 2 medium Garlic cloves
- 3 tablespoon Lemon juice adjust to taste, may add up to 3 tbsp
- 2 tablespoon Olive oil
- ½ teaspoon Kosher salt
- ⅛ teaspoon Black pepper
- ¼ teaspoon Coriander ground
- ¼ teaspoon Red pepper flakes small pinch
- 2 tablespoon Water adjust as needed to get desired consistency
Instructions
- Add all ingredients, including 2 tablespoon of water, to a food processor and process till ingredients are combined.1.5 cups Edamame, 45 grams Avocado, ¼ cup Italian parsley, 2 medium Garlic cloves, 3 tablespoon Lemon juice, 2 tablespoon Olive oil, ½ teaspoon Kosher salt, ⅛ teaspoon Black pepper, ¼ teaspoon Coriander, ¼ teaspoon Red pepper flakes, 2 tablespoon Water
- Open food processor, scrape down the sides of the processor bowl and check the consistency. Replace lid and process till smooth, adding more water, 1 tablespoon at a time, if desired to achieve a looser dip.
- When dip consistency is creamy, remove lid of the food processor and taste. Adjust taste with more salt and or lemon juice and process one final time to blend additional ingredients.
- Serve with additional edamame and red pepper flakes as a garnish, and veggie and pita chips on the side.
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