Edamame Hummus is a rich and creamy dip perfect to serve with veggies, crackers, or chips. Make it for your next house party (vegan, gluten-free).
About This Recipe
Edamame Hummus is a rich and high in protein appetizer dip made using edamame beans (green soya bean). This dip is popularly sold at Trader Joe but making your own at home is much more economical and the taste is also much better than the store-bought tub.
This vegan and gluten-free dip come together in under 5 minutes. It has a rich and creamy texture and a lemony earthy flavor.
If you like the classic hummus recipe, then this green hummus will be a hit too.
This green soya bean dip is great to serve for parties with veggies, crackers, or pita bread. It also makes for a great sandwich spread.
You can easily double or triple the edamame hummus recipe if making it for a crowd.
Health Benefits Of Edamame
Edamame Beans are green or immature soya beans. The term literally means “stem beans,” presumably because they were traditionally sold with the stems still attached.
Pronounced as eh-da-ma-meh, these young soybeans are one of the few plant-based foods that are considered a complete protein. One cup of cooked edamame beans contains about 18 grams of protein. This is about 36% of the daily recommended intake for protein.
Edamame beans are also a good source of fiber. One cup of cooked edamame beans contains about 8 grams of fiber. This is about 32% of the daily recommended intake of fiber.
These green soya beans are a good source of several vitamins, including vitamin C, folate, and vitamin K.
Edamame beans contain phytonutrients, such as isoflavones and saponins, that have many health benefits.
Isoflavones can help to protect against cancer, heart disease, and osteoporosis while saponins can help to lower cholesterol levels and protect against cancer.
Edamame – You can use fresh or frozen edamame bean kernels to make this dip.
Thaw the frozen ones by running them under cold water in a colander before you add them with other ingredients to make this creamy hummus.
If using fresh beans, cook them in water until tender. Drain, cool, and use.
You will get frozen edamamde beans in the freezer section of the large grocery stores. Fresh ones will be availavble at the produce section.
Garlic – Garlic adds a lovely flavor to this dip. You can increase the quantity of garlic if you like that prominent garlicky flavor.
Extra Virgin Olive Oil – Always go for a good quality extra virgin olive oil. You can also replace EVOO with sesame oil.
Tahini – You can either make tahini at home or use the store-bought one. If you are short on time, you can directly add toasted sesame seeds while blending. Check out my homemade Tahini recipe here.
You can replace tahini with almond butter or peanut butter for a taste change.
Cilantro – Cilantro adds a nice refreshing flavor along with adding to the color.
Lime Juice – Use freshly squeezed lime juice to add to the refreshing taste and also adds a little tanginess to the hummus.
How To Make Edamame Hummus
Start by preparing the Edamame beans. If using fresh Edamame pods, shell the beans and cook the kernels in water until tender. Drain and use them in the recipe.
If using shelled frozen beans, that are mostly pre-cooked, just rinse with water, drain, and use.
If you are using frozen whole beans, then shell them, run them under cold water, and use.
Peel the garlic cloves, juice the lime, and gather the remaining ingredients.
Make The Hummus
In the bowl of your food processor or high-powered blender, combine 1 cup shelled edamame beans kernels, 1 whole garlic clove (peeled), 2 tablespoon extra virgin olive oil, ¼ cup tahini, 2 tablespoon cilantro, 2 tablespoon lime juice, and ½ teaspoon salt.
Process for about 1½ minutes, pausing to scrape down the sides and base of the bowl as necessary until the mixture is well blended.
If your hummus is too thick or chunky, run the food processor while drizzling in 1 to 2 tablespoons of chilled water, as necessary, until it reaches your desired consistency.
Taste and blend in additional salt if needed.
Scrape the hummus into a small serving bowl.
Lightly drizzle extra virgin olive oil over the top and garnish with toasted sesame seeds and some edamame kernels.
Serve at room temperature or chilled.
Frequently Asked Questions
No, edamame beans are not poisonous. In fact, they are very healthy and nutritious. However, it is important to cook them properly before eating. Improperly cooked edamame beans can contain toxins that can be harmful to your health.
No Tahini – You can skip adding tahini and add peanut butter instead. Or you can just make it without tahini and not substitute it with anything.
No Oil – Skip adding extra virgin oil. Add water instead.
Wasabi Powder – You can add in a little wasabi powder, which will add a subtle pungent flavor to your edamame hummus.
Serve edamame hummus as a dip with pita bread, pita chips, crusty bread, homemade bread, rice crackers, chips, nachos, lavash, crackers, or raw veggies such as carrot, cucumber, celery sticks, and beetroot, etc for a healthy snack.
You can slather this delicious dip on your healthy sandwiches, burgers, rolls, or wraps.
You can also make an open toast or flatbread, topped with edamame hummus and some grilled or roasted veggies, chicken, or any other meat.
This dip can be easily made in advance and refrigerated for up to 6 days. You can even freeze the dip for 2 months in an airtight container. Thaw it until softened before serving.
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Edamame Hummus Recipe
- 1 cup edamame beans kernels
- 1 garlic clove (peeled)
- 2 tablespoons extra virgin olive oil
- ¼ cup tahini
- 2 tablespoons cilantro
- 2 tablespoons lime juice
- ½ teaspoon salt (or to taste)
- In the bowl of your food processor or high-powered blender, combine edamame beans kernels, garlic clove, olive oil, tahini, cilantro, lime juice, and salt.
- Process for about 1½ minutes, pausing to scrape down the sides and base of the bowl as necessary until the mixture is well blended.
- If your hummus is too thick or chunky, run the food processor while drizzling in 1 to 2 tablespoons of chilled water, as necessary, until it reaches your desired consistency.
- Taste and blend in additional salt if needed.
- Scrape the hummus into a small serving bowl.
- Lightly drizzle extra virgin olive oil over the top and garnish with toasted sesame seeds and some edamame kernels.
- Serve at room temperature or chilled.