Traditional recipes

Edamame Hummus Recipe

Edamame Hummus Recipe

Ingredients

  • 2 10-ounce packages frozen shelled edamame (soybeans)
  • 2 10-ounce packages frozen peas
  • 1/2 cup fresh lemon juice
  • 2 teaspoons minced garlic
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon ground cumin
  • 3/4 cup extra-virgin olive oil plus more for drizzling
  • 1/4 cup chopped fresh cilantro plus more for garnish
  • 1/4 cup chopped fresh mint plus more for garnish
  • Freshly ground black pepper

Recipe Preparation

  • Cook edamame in a large pot of boiling salted water until tender, 3–5 minutes. Using a slotted spoon, transfer to a large bowl of ice water. Return water in pot to a boil and add peas; cook until heated through, about 1 minute. Transfer peas to bowl with edamame; let cool. Drain well.

  • Working in batches, pulse edamame and peas in a food prcoessor until a coarse purée forms, about 30 seconds. Transfer to a medium bowl. Stir in juice and next 3 ingredients. Gradually stir in 3/4 cup oil; mix well. Stir in 1/4 cup cilantro and 1/4 cup mint. Season with salt and pepper. DO AHEAD: Can be made 2 days ahead. Cover and chill.

  • Transfer to a serving bowl; drizzle with oil and garnish with more herbs. Serve with endive spears.

Recipe by The Bon Appétit Test Kitchen,

Nutritional Content

1/4 cup with endive contains: Calories (kcal) 129.4 %Calories from Fat 56.6 Fat (g) 8.1 Saturated Fat (g) 1.0 Cholesterol (mg) 0 Carbohydrates (g) 9.4 Dietary Fiber (g) 5.0 Total Sugars (g) 1.6 Net Carbs (g) 4.3 Protein (g) 5.0 Sodium (mg) 28.5Reviews Section

Recipe: Edamame Hummus

Edamame, or green soybeans, are available shelled or fully cooked in pods in the produce and frozen vegetable sections of supermarkets. This is a delicious variation on the usual chickpea hummus — and even healthier. Serve with toasted whole-wheat pita chips or crudités.

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Although this dip contains a larger percentage of calories from total fat than we usually recommend, it is primarily in the form of monounsaturated fat. Your heart also will reap the benefit of added soy protein from the edamame.

Ingredients

1 1/2 cups frozen edamame
3 garlic cloves
1 tablespoon sesame tahini
1 tablespoon extra virgin olive oil
2 1/2 tablespoons fresh lemon juice
2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 cup fresh flat-leaf parsley

Directions

  1. Follow the package directions to cook the edamame. Drain and place in a food processor. Add the garlic, tahini, oil, lemon juice, cumin, coriander, parsley and two tablespoons of water. Process until the hummus is smooth, adding more water if needed to make it the consistency of mayonnaise.
  2. Transfer the hummus to a serving dish, cover and refrigerate until ready to serve.

Nutrition information (per serving)

Calories: 70
Total fat: 5 g
Protein: 4 g
Carbohydrate: 3 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Sodium: 0 mg
Potassium: 40 mg

Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy


Key Ingredients You Will Need

For this delicious recipe, some of the key ingredients you will need to include:

  • Edamame: We use this in place of chickpeas for a delightful and nutrient-rich twist on classic hummus dip.
  • Lime juice: This brings an acidity and brightness to the dip that ties it all together. Lemon juice also works great, especially when paired with another fresh herb like basil or parsley.
  • Cilantro: This fresh herb adds a ton of zesty flavor to the dish. For those who aren't cilantro fans, use fresh basil, parsley, dill, or a combination of fresh herbs.
  • Avocado: This makes the dip extra creamy and adds heart-healthy fats that fuel our bodies and keep us feeling satisfied. If you aren't an avocado fan, you could use some Greek yogurt, olive oil, or tahini to add creaminess.
  • Jalapeno: This is optional, but it adds extra flavor and a little kick that completes the dish. Other yummy options include roasted red peppers or sundried tomatoes.

Note: For a full ingredient list and detailed instructions on how to make this recipe, keep scrolling!


Edamame Hummus

I’ve always thought the edamame hummus from Trader Joe’s was very, extremely delicious. But considering it’s a few dollars for a tiny container, I eventually came to terms with the fact that I should be making my own edamame hummus at home.

This is much easier than making a trip to TJ’s anyway you don’t have to prep much of anything for this easy green soybean dip and can easily make larger quantities for the same amount of effort.

As far as differences from regular hummus, the main difference is swapping out the chickpeas for edamame. You can use either frozen & thawed or fresh edamame – I generally use fresh because I often keep some in the fridge anyway for midnight snacking.

My edamame hummus is also a little brighter in flavor than traditional hummus, with plenty of extra lemon juice. I prefer to just use a little bit of nutty tahini and a few tablespoons of olive oil because the tahini flavor is stronger compared to edamame. If you want to make this without tahini, peanut butter is a great substitute and cheaper too! I know that might sound a little weird, but if you think about the nutty flavor tahini provides, the substitution starts to make more sense.

Edamame hummus is naturally gluten-free and vegan, made from healthy whole foods packed with nutrients! It’s a fun spin on normal hummus with a lovely light green color, buttery texture, and fresh tasting flavor. I’ll be sharing a tasty wrap recipe soon that incorporates this edamame hummus with other plant-powered ingredients for a filling lunch! In the meantime, enjoy it as a dip or spread anywhere hummus is used.


What is hummus made of?

There are so many different varieties of hummus, and most often it is made with a base of chickpeas (or garbanzo beans) and a handful of other ingredients that are just blended together in a food processor or blender. Hummus base ingredients include:

    (garbanzo beans or edamame)
  • garlic cloves (crushed sesame seeds)
  • vegetable broth
  • lemon juice
  • salt

While normally the base for hummus is garbanzo beans, I have found that using the immature soybean called edamame is another delicious option.


Edamame Hummus

I don’t say this often, but I occasionally reach my tolerable upper limit for sweets. After working on the dessert chapter for my book while simultaneously creating holiday cookie recipes for the blog, these words have come out of my mouth more than a few times lately.

You know what I can’t eat too much of? Hummus, that’s what. I don’t think I’ve ever said to myself, “gee, I think I overdid it with the hummus”. It’s just not possible (or maybe I’m not eating enough hummus. Hmmm).

Humour me for a moment while I tell you what drives me absolutely insane. The other week, I’m standing in the checkout line skimming a women’s magazine and the writer advises us dear hummus lovers to stick to a 2 tablespoon serving of hummus at holiday parties because “those healthy calories can really add up”. What the hell. I’m pretty sure I can squeeze more than 2 tablespoons onto one lonely toasted pita wedge. It was a miracle my annoyance didn’t burst that magazine into flames right then and there. The nerve.

[I clearly have some unresolved issues from reading too many teen magazines as a gullible teenager. Breathe.]

In honour of taking a short break from the holiday cookie madness, I’d like to show you this feel-good green appetizer that I made for a recent Christmas party. Based off my favourite food group, hummus (which forms the base of my food pyramid), this edamame spread is a familiar twist on an old classic using traditional hummus ingredients like garlic, lemon, tahini, and olive oil. It’s absolutely fool-proof. Add a pinch of smoked paprika on top and you have a festive red and green holiday appetizer thrown together in minutes flat.

I encourage you to enjoy much more than 2 tablespoons of this healthy green dip! We sure did.

Edamame Hummus

Yield: 2 heaping cups

  • 1 (500g) bag frozen organic shelled edamame (equal to 3 cups thawed/drained)
  • 2 garlic cloves, peeled
  • 3-4 tbsp fresh lemon juice (I used 4T)
  • 1/4 cup tahini (stir well before measuring)
  • 2-4 tbsp water, to thin as needed (I used 3T)
  • 1/2-1 tsp fine grain sea salt, or to taste (I used 3/4 tsp)
  • 1/4 tsp ground coriander seeds, optional
  • 1/8th tsp cayenne pepper, optional
  • To garnish: smoked paprika, freshly ground black pepper, extra virgin olive oil, edamame

1. If starting with thawed edamame, rinse and drain before using. If starting with frozen edamame, simmer in a pot of water until edamame is heated through. Rinse and drain before using. You can also remove the skins of the edamame for a slightly smoother spread, but I didn’t bother. Set aside a handful of edamame beans for garnish just before serving.

2. With motor running on food processor, drop in 2 garlic cloves to mince.

3. Next, add edamame to processor and process until somewhat smooth, stopping to scrape down the side of the bowl as necessary.

4. Add in the lemon juice, tahini, and water and process again until smooth. Don’t be afraid to let the processor run for a few minutes and get it really smooth!

5. Add salt to taste along with optional cayenne pepper and ground coriander. Process again until combined.

6. Scoop into a serving bowl. Garnish with smoked paprika, freshly ground black pepper, a generous drizzle of olive oil, and reserved edamame. Serve with crostini, toasted pita chips, crudités, and/or crackers.

If you’d like to check out my other favourite hummus spreads, see these recipes below:


  • 6 ounces frozen shelled edamame (generous 1 cup), thawed
  • 2 tablespoons lemon juice, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon tahini
  • 1 small clove garlic, finely chopped
  • ¼ teaspoon ground cumin
  • ¼ teaspoon salt
  • ¼ teaspoon ground pepper, divided
  • 1 cup very thinly sliced green cabbage
  • ¼ cup thinly sliced orange bell pepper
  • ½ scallion, thinly sliced
  • 2 tablespoons chopped fresh parsley
  • 2 8- to 9-inch spinach or whole-wheat tortillas

Combine edamame, 1 tablespoon lemon juice, 1 tablespoon oil, tahini, garlic, cumin, 1/8 teaspoon pepper and salt in a food processor. Pulse until fairly smooth.

Whisk the remaining 1 tablespoon each lemon juice and oil with the remaining 1/8 teaspoon pepper in a medium bowl. Add cabbage, bell pepper, scallion and parsley toss to coat.

Spread half of the edamame hummus across the lower third of each tortilla and top each with half of the cabbage mixture. Roll closed. Cut in half to serve, if desired.

Make Ahead Tip: Cover and refrigerate hummus (Step 1) for up to 3 days.

Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.


Easy Edamame Hummus Recipe | Low Carb & Vegan

For a fun, green twist on traditional hummus, give this easy edamame hummus recipe a try! Just as creamy and savory as the classic chickpea-based recipe, but edamame keeps this dip light and refreshing. I love the added protein boost, vibrant color, and the fact that this is a LOW CARB hummus!

Simple Swap for Low Carb Hummus

Since chickpeas are rich in complex carbs, they’re not ideal for a low carb lifestyle. But, this edamame hummus allows you to enjoy the creamy, satisfying spread without the carbs. In one serving of this edamame hummus recipe, there’s only 1g of net carbs. And, 3g of plant-based protein!

Plus, edamame is one of the few plant-based protein sources that offers all 9 essential amino acids. If you’re on a vegan diet, getting enough protein and quality protein sources are crucial.

Use this edamame hummus recipe as a dip to make raw veggies more fun to eat, or to up the protein on a vegan sandwich or wrap!

Flavor Freedom

Edamame is a versatile bean that can take on almost any flavor. So, don’t be shy with different mix-ins, seasonings and herbs in this edamame hummus recipe!

For the most part, I’ve stuck with the classic flavors with tahini, olive oil, garlic, lemon juice, and cumin. But, I also love the fresh, fragrant taste of basil, so I added some into the mix!

You could also experiment with other herbs, like thyme, rosemary, or oregano. Or, try some textural changes with sun-dried tomatoes, pine nuts, chopped olives, or even artichokes. Explore the flavors and mix-ins YOU enjoy to make this protein-packed dip perfect for you or your family!


Ingredients of Edamame Hummus

  • 2 tablespoon lemon juice
  • 1 clove garlic
  • 2 tablespoon tahini
  • 1/2 cup parsley
  • 200 gm edamame beans
  • salt as required

How to make Edamame Hummus

Step 1

To make this delicious hummus recipe, put a pan over medium flame and add water in it. Bring the water to a boil and add edamame beans to it. Boil them for 2 minutes and then turn off the flame. Drain the water and transfer them into a bowl. Wash the edamame beans under cool water and keep the bowl aside. Peel and chop garlic cloves and keep them aside.

Step 2

Now in a blender jar, add 4 tbsp water, salt, parsley, and blanched edamame beans. Blend the ingredients to form a smooth mixture and add tahini, lemon juice and chopped garlic cloves. Blend again. Now your hummus is ready to be served!


Reviews

loved this recipe but changed it up a bit. It's rather bland. I left out the mint and doubled the cilantro finely minced the garlic and used a bit more of the spices. I also added a bit more lemon juice and sea salt and freshly ground pepper. It makes a huge amount so I halved the recipe and it made plenty for a party with leftovers. Even my husband liked it!

This is a delicious summery alternative to standard hummus. I used half the ingredients and all of the spices. I warmed the minced garlic in a little oil as suggested by another reviewer. Superb!

WOW this recipe makes WAYYY more than 6 cups! You are grinding up 4 bags of frozen veggies! I did not like this recipe. Besides having to add more spices b/c it was very bland. the amount it makes was just way to much for my liking! I also had a tough time getting the hummus totally blended, so it was more like edamame mince than hummus.

I'm not giving this a fork rating because I really changed it up. I had the ingredients so I was committed but after reading the reviews and in the process of making this recipe I decided it needed help. I made the basic recipe w/o oil, garlic and mint + I doubled the coriander, cumin and added more lemon juice. I divided the results and added nonfat sour cream, salsa and red pepper flakes to half and it was a big hit on Easter. To the other half I added 4 small minced garlic cloves, 1 1/2 ounces EVOO. The garlic really helped but this version was less of a hit. No mint, that sounded disgusting.

So so recipe - makes a tremendous amount and is a bit bland. I added more oil, lemon, cilantro and cumin but still was disappointed. My guests seemed to like it but I would rather use edamame in other recipes. Maybe cut out the peas?

This version of hummus is to die for. I was making it for a dinner and had to try really hard to not eat half of it. I ate enough for it to be my dinner :) I highly recommend it.

It was zoo good! Even my football obsessed boyfriend ate some while some nice blue corn chips.

As I was making this one I was sure it was going to fall into the 2 fork range, but it was a big hit at our Christmas Eve appetizer buffet. I did bump up the level of coriander and cumin and gently heated the garlic in the olive oil (a technique I use for traditional hummus to take the sharp edge off the garlic). Started with a reduced amount of oil but probably got back to the full amount when tasting during prep. Definitely chill for at least several hours to allow the flavors to blend. Will be making this one again-perhaps with some of the suggestions from NorthwestApicius!

A good chef always tastes and celebrates flavor by adding a personal touch. I made this and added more lemon, less oil and a scant of red pepper flakes as well as more cilantro. I turned it into a tapenade, adding some Sicilian olives. The recipe is a great foundation to start new taste.

I would try this again, with some modifications. I would cut the oil down to 1/2 cup at most, and add the zest of at least a half lemon. I brought it to a party and people were intrigued. Nobody loved or hated it. It just needed a little more pizzazz, which maybe the lemon would give.

Tasteless mush. Like babyhood. So so so sorry we wasted time and money making this. It's by far the worst recipe we've ever made from Bon Appetit :(