Easy & Healthy Edamame Hummus Recipe: A Creamy, Plant-Based Dip You’ll Love
Ready to whip up a truly delicious and incredibly easy dip? This **Edamame Hummus** recipe is a game-changer, made with simple ingredients in under 10 minutes. As a dietitian, I’m excited to share this vibrant, healthy, and utterly creamy dip that’s perfect for any occasion. Forget complicated recipes; this one is all about simplicity, flavor, and nourishing goodness.
If you’ve ever tried my 4-Ingredient Guacamole recipe, you know I take my dips seriously. This smooth and creamy edamame dip is no exception – it’s truly a crowd-pleaser! Its vibrant green hue and silky texture make it a feast for both the eyes and the palate. This edamame hummus recipe is wonderfully light and fresh, making it perfect for those hectic weeknights, yet it’s elegant enough to be the star of a sophisticated crudité platter for special gatherings.
I distinctly remember the first time I made this edamame hummus; it was for a Christmas Eve party. People were genuinely surprised by its unique flavor and asked for the recipe on the spot! That’s when I knew it was an absolute hit. Even the teenagers, notoriously picky eaters, couldn’t get enough of it. So, if you’re looking for a dip that appeals to everyone, this is it! 🙌
While I adore cooking with avocados, it’s always fun to explore new flavors and textures. Edamame provides a beautiful green color, just like avocado, but with its own distinct nutritional advantages. Edamame is an excellent source of plant-based protein and dietary fiber, which are crucial for satiety and digestive health. Including this dip in your diet can help you feel full and satisfied for longer, preventing those untimely snack attacks.
Why You’ll Fall in Love with This Edamame Hummus Recipe
This isn’t just another dip; it’s a culinary delight that fits effortlessly into a healthy lifestyle. Here’s why this edamame hummus will quickly become a staple in your kitchen:
- Effortlessly Easy Recipe: The simplicity of this recipe is truly remarkable. Once your edamame is defrosted, the process involves nothing more than tossing all the ingredients into a food processor and blending until smooth. Seriously, that’s it! It’s perfect for beginner cooks or anyone short on time but still craving something homemade and healthy.
- Wholesome, Simple Ingredients: You won’t find a long list of obscure ingredients here. This recipe calls for everyday staples: frozen shelled edamame, creamy tahini, fresh lemon juice, pungent garlic, robust olive oil, a touch of water, and a pinch of salt. Each ingredient plays a crucial role in creating the perfect balance of flavor and texture, proving that healthy eating doesn’t have to be complicated or expensive.
- Kid-Approved Goodness: While green foods aren’t exclusively for St. Patrick’s Day, their vibrant color can certainly be an exciting draw for kids! Thankfully, this edamame hummus tastes so good that its green hue is just an added bonus. Many children are naturally drawn to dips, and this creamy, flavorful option is a fantastic way to introduce them to new vegetables and boost their intake of fiber and protein without them even realizing it. 🙌
- Perfect for Meal Prep: Make a batch of this delicious hummus on the weekend, and you’ll have a versatile ingredient ready for the entire week. It’s an ideal component for healthy meal prep, serving as a flavorful dip for fresh veggies, a creamy spread for sandwiches and hummus veggie wraps, a unique salad dressing, or even a light pasta sauce. Its versatility ensures you’ll never get bored!
What Exactly is Edamame?
Before diving deeper into our delicious dip, let’s clarify what edamame is. Edamame refers to immature soybeans, harvested while they are still green and tender, before they harden and dry out. This is why they are often called “green soybeans.” Unlike their mature counterparts used for tofu or soy milk, edamame has a distinctly fresh, slightly sweet, and nutty flavor with a firm, satisfying texture.
Edamame is typically found in two forms: in the pod or shelled. While the fuzzy green pods are not edible, they are often steamed and served as a snack, with the consumer squeezing out the beans. For this hummus recipe, we use shelled edamame, which is readily available in the frozen section of most grocery stores. Simply defrosting them is all the preparation needed!
Nutritionally, edamame is a powerhouse. It’s a complete plant-based protein, meaning it contains all nine essential amino acids, making it an excellent choice for vegetarians and vegans. It’s also rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels. Beyond protein and fiber, edamame provides essential vitamins like K and folate, and minerals such as manganese, iron, and magnesium. Incorporating edamame into your diet can contribute to heart health, bone strength, and overall well-being.
Understanding Hummus: Traditional vs. Edamame
Hummus is a beloved Mediterranean dish, traditionally served as a creamy dip or spread. The word “hummus” itself quite literally translates to “chickpeas” or “chickpeas with tahini” in Arabic. A classic hummus recipe typically features cooked, mashed chickpeas blended with tahini (sesame paste), fresh lemon juice, garlic, and olive oil.
Given this traditional definition, our recipe, which substitutes edamame for chickpeas, is technically a “hummus-style” dip rather than a standard chickpea hummus. Both chickpeas and edamame are legumes, sharing many nutritional similarities, including being rich in protein and fiber. However, edamame offers a slightly different flavor profile – fresher and milder – and a distinct vibrant green color that sets this dip apart.
The beauty of hummus lies in its adaptability. While the traditional version is undeniably delicious, experimenting with different legumes and flavors allows for exciting new culinary creations. This edamame hummus is a testament to that versatility, offering a fresh twist on a classic that is both familiar and uniquely appealing. I have no doubt that this delicious edamame hummus recipe will quickly become your new favorite go-to dip!
Dietitian-Approved Tips for Healthy Eating (Especially with Kids!)
Tip 1: Harness the Power of Dip! Most kids, regardless of their usual food preferences, seem to adore dip – be it ranch dressing, ketchup, or hummus. There’s an undeniable allure to dipping food (and, let’s be honest, the salt content probably plays a role!). As parents, we should embrace this natural inclination and leverage it to boost their nutritional intake. While there’s nothing wrong with occasionally serving a small side of ranch with veggies, a heartier, nutrient-dense dip like this edamame hummus offers so much more. It’s an incredibly easy way to sneak in extra fiber, plant-based protein, and a wealth of other vital nutrients such as vitamins, minerals, and beneficial isoflavones found in edamame. This makes it a perfectly complete snack or a fantastic component of a balanced meal.
Tip 2: Speak Their Language When Talking About Food. Understanding your child’s perspective and interests can significantly impact their willingness to try new foods. For instance, if you have a teenager who’s deeply invested in fitness and constantly seeking protein, you can frame the conversation around their goals. Try saying, “Hey! You should really try this new dip I made. It’s packed with edamame, which is an amazing plant-based protein source – perfect for fueling your workouts!” Conversely, if your kids already love hummus but are hesitant about trying green foods, avoid drawing attention to the color. Instead, focus on the positive association: “I made a new hummus recipe that I think you’ll really like because it’s super creamy and flavorful!” This approach shifts the focus from potential dislikes to familiar comforts and positive attributes, increasing the likelihood of acceptance.
Creative Ways to Serve Your Edamame Hummus
This versatile edamame hummus can be enjoyed in countless ways, just like traditional hummus. It makes a fantastic appetizer, a healthy snack, or a flavorful addition to almost any meal. Get creative and explore these delicious serving suggestions:
- As a Delicious Dip: This is the classic way to enjoy hummus! Serve it alongside a colorful array of blanched or raw vegetables like baby carrots, celery sticks, cucumber slices, bell pepper strips, cherry tomatoes, or broccoli florets. It’s also fantastic with pita chips, warm wedges of pita bread, or a variety of whole-grain crackers. For an extra touch, drizzle with a little olive oil and sprinkle with smoked paprika before serving.
- A Flavorful Spread: Elevate your sandwiches and wraps by using edamame hummus as a creamy, nutritious spread. It’s a wonderful alternative to mayonnaise or other condiments. Spread it generously on your favorite bread, a thin flatbread, or a tortilla, then layer with thinly sliced fresh veggies like spinach, grated carrots, or roasted red peppers to create a quick and satisfying hummus veggie wrap. It also makes an excellent spread for toast or bagels!
- Unique Pasta Sauce: Looking for a light and healthy pasta sauce? Thin out your edamame hummus with a splash of vegetable broth or pasta water until it reaches a desired consistency. Toss it with your favorite pasta, a handful of cherry tomatoes, fresh basil, and maybe some sautéed mushrooms for a surprisingly delicious and nutrient-packed meal. It’s a great way to add a creamy texture without heavy cream.
- Refreshing Salad Dressing: Give your salads a flavorful boost by transforming this hummus into a creamy dressing. Simply thin it out with a little extra lemon juice and water or vegetable broth until it reaches a pourable consistency. Drizzle it over mixed greens, grain bowls, or roasted vegetable salads for a burst of fresh, savory flavor and an added dose of protein and fiber.
Key Ingredients for Perfect Edamame Hummus
This recipe shines because of its high-quality, simple ingredients. Here’s a closer look at what you’ll need and why each component is important:
- Edamame: We use frozen shelled edamame for convenience and consistent quality. You’ll typically find it in the frozen vegetable aisle, often located near the frozen peas or other specialty vegetables. Ensure it’s fully defrosted before blending for the smoothest possible texture. Edamame not only provides the base for our hummus but also contributes significant plant-based protein and fiber, making this dip incredibly satisfying.
- Tahini: This rich, creamy paste is made from ground hulled and toasted sesame seeds and is a non-negotiable ingredient for authentic hummus flavor and texture. Tahini provides a unique, slightly nutty, and earthy depth that elevates the dip. Beyond flavor, tahini is packed with healthy unsaturated fats, protein, and essential minerals like manganese, calcium, and lignans, which have antioxidant properties. Look for tahini in the international, natural, or organic sections of your grocery store. For best results, choose a brand with a smooth, pourable consistency.
- Lemon Juice: Freshly squeezed lemon juice is paramount for the best flavor. Its bright, zesty acidity cuts through the richness of the tahini and edamame, adding a refreshing tang that truly makes the hummus sing. Lemon is also an excellent source of Vitamin C, an important antioxidant. Bottled lemon juice can be used in a pinch, but fresh provides an unparalleled vibrancy.
- Garlic: Fresh garlic cloves are essential for that characteristic pungent, aromatic kick in hummus. The fresher the garlic, the more potent and delicious the flavor will be. If you’re sensitive to garlic or prefer a milder taste, start with one clove, blend, and then taste before adding a second or third. Garlic is also known for its various health benefits, including immune support.
- Olive Oil: Extra virgin olive oil (EVOO) is highly recommended for its robust flavor and healthy fat content. It contributes to the luxurious smoothness and richness of the hummus. EVOO is a great source of monounsaturated fats, which are beneficial for heart health and can help reduce bad cholesterol levels. A good quality olive oil can make a significant difference in the final taste.
- Water: Simple water helps achieve the perfect creamy consistency, allowing the ingredients to blend smoothly without being too thick or pasty.
- Salt: A pinch of salt is crucial for enhancing all the other flavors, balancing the acidity of the lemon, and bringing out the natural sweetness of the edamame. Adjust to your personal preference.
Step-by-Step: How to Make This Easy Edamame Hummus
You’re going to love how quickly and easily this delicious edamame hummus comes together. It truly is one of the simplest healthy dips you can make! Here’s a brief summary of the process. For a complete list of ingredients with precise measurements and detailed instructions, please scroll down to the full recipe card below.
- Combine Ingredients: Begin by placing the tahini, lemon juice, garlic, olive oil, water, and salt into a small food processor or personal-sized blender. Add the defrosted shelled edamame last. This layering helps ensure the liquids come into contact with the blades first, aiding in a smoother blend.
- Blend Until Smooth: Secure the lid and blend the mixture. Start on a low speed and gradually increase. Process until you achieve a beautifully smooth and creamy consistency. It’s normal for edamame hummus to have a slightly less silky texture than chickpea hummus due to the edamame’s fibrous nature, but it should still be wonderfully spreadable. You may need to pause occasionally to scrape down the sides of the food processor or blender to ensure all ingredients are fully incorporated.
- Serve and Enjoy: Once blended to perfection, scoop your vibrant edamame hummus into a small serving bowl. For an elegant touch, drizzle with a little extra olive oil and a sprinkle of paprika or fresh chopped herbs. Serve immediately with your favorite dippers, or transfer it to an airtight food-safe container and refrigerate for later enjoyment. That’s all there is to it!
Pro Tips for the Best Edamame Hummus Every Time
Achieving the perfect edamame hummus is easy, but a few expert tips can make all the difference. Keep these pointers in mind for a consistently delicious dip:
- Properly Defrost Edamame: Defrosting your frozen shelled edamame thoroughly is key to a smooth hummus. My preferred method is to place it in the refrigerator the day before you plan to make the hummus. If you’re in a hurry, you can let it sit on the counter for about an hour, or for an even quicker defrost, follow the package instructions, which often involve a quick rinse under warm water or a brief microwave session.
- Fresh is Best for Flavor: For optimal flavor, always use fresh garlic cloves and freshly squeezed lemon juice. The bright, pungent notes of fresh ingredients simply cannot be replicated by their pre-packaged counterparts.
- Boost Lemon Flavor: If you’re a fan of extra citrusy notes, consider adding a pinch of lemon zest along with the juice. The zest contains aromatic oils that intensify the lemon flavor without adding too much acidity.
- Customize Your Spices: This recipe focuses on classic hummus flavors, but don’t hesitate to experiment. While it doesn’t call for black pepper, a dash can add a subtle kick. You could also try a pinch of ground cumin for a more traditional Mediterranean feel, or a touch of smoked paprika for warmth.
- Scrape Down the Sides: Keep a small spatula or “spoonula” handy. During blending, ingredients can stick to the sides of the food processor or blender. Periodically stopping and scraping down the sides ensures all components are fully incorporated, leading to a perfectly smooth and even consistency.
- Blender vs. Food Processor – Order Matters: If you’re using a traditional blender (especially a high-speed one), the order of ingredients is crucial. Always add the liquids (tahini, lemon juice, olive oil, water) first, allowing them to come into contact with the blades before adding the more solid edamame. For instance, with my Vitamix Single Serve container, I add liquids last because the container is inverted for blending. For a food processor, adding edamame last on top of the liquids often works well.
- Equipment Recommendations: I’ve successfully made this hummus using a personal cup adapter (ensure compatibility with your model) on my low-profile Vitamix blender, as well as with the Chopper Attachment that comes with the Cuisinart Smart Stick. Both worked wonderfully to achieve a creamy texture.
- Adjusting for Blender Size: If you have a larger, low-profile Vitamix blender with a wide blending base, this particular recipe might require you to double the quantity of ingredients to ensure the blades can effectively catch and process everything. A small food processor or personal blender is ideal for single batches.
- Scaling the Recipe: When doubling or tripling the recipe, measuring larger quantities can be made easier. For example, instead of measuring out 6 tablespoons of tahini for a doubled recipe, you can convert tablespoons to cups. One-quarter cup of tahini plus two additional tablespoons is equivalent to 6 tablespoons, saving you time and effort.
- Adjusting Consistency: If your hummus is too thick, add water, a tablespoon at a time, until it reaches your desired creaminess. If it’s too thin, you can add a small amount of extra edamame (if you have it) or tahini and blend again.
Frequently Asked Questions About Edamame Hummus
To maintain freshness and flavor, store your edamame hummus in an airtight container with a tight-fitting lid in the refrigerator. It will stay fresh for up to 5-7 days. For best results, you can even drizzle a thin layer of olive oil on top before sealing to help prevent it from drying out and oxidizing.
Tahini has become quite common and can generally be found in the international aisle (often near Middle Eastern or Mediterranean ingredients) at most well-stocked grocery stores. You might also check the natural foods or organic sections. Many popular stores, including Trader Joe’s, also carry their own brands.
While fresh edamame in the pod can sometimes be seasonal and harder to find, frozen shelled edamame is widely available year-round at most grocery stores. Look for it in the freezer section, typically near other frozen vegetables like peas, corn, or spinach. That’s usually where I find it in my local supermarket.
Yes, this specific edamame hummus recipe is naturally gluten-free, as all the ingredients used (edamame, tahini, lemon, garlic, olive oil, water, salt) are free from gluten. It is also a vegan recipe. However, when purchasing pre-made hummus or other dips, always check the ingredient list to be absolutely certain, as some commercial products may contain additives or be processed in facilities that handle gluten-containing ingredients.
While technically possible, freezing hummus can sometimes alter its texture, making it slightly grainier or more watery upon thawing. If you choose to freeze it, store it in an airtight, freezer-safe container for up to 2-3 months. Thaw it in the refrigerator overnight and give it a good stir, or even a quick re-blend, before serving. You might need to add a touch more olive oil or lemon juice to restore its creaminess.
Absolutely! If you have access to fresh edamame, you’ll need to cook and shell it first. Bring a pot of salted water to a boil, add the fresh edamame pods, and cook for about 5-7 minutes until tender. Drain, cool, and then shell the beans. Once you have your cooked and shelled edamame, proceed with the recipe as directed. The flavor might be even brighter!
More Delicious & Healthy Recipes to Explore
If you loved this edamame hummus, be sure to check out these other fantastic dips and easy meal ideas:
- Easy Carrot Hummus: Another vibrant and nutritious hummus variation.
- Strawberry Cream Cheese Dip: A sweet and creamy option perfect for fruit.
- 4-Ingredient Guacamole: My super simple, go-to guacamole recipe.
- Hummus Veggie Wrap: A quick and healthy lunch idea using your homemade hummus.
Discover More Easy & Nutritious Recipes
Looking for more simple, healthy, and delicious ideas to nourish yourself and your family? Explore these other easy recipes from my kitchen:
- Easy Roasted Peaches
- Butternut Squash Pasta Sauce
- Simple Lemon Garlic Salad Dressing
- Why is Fiber Important?
Did you make this edamame hummus and absolutely love it? Please take a moment to comment below and leave a ⭐⭐⭐⭐⭐ rating, and/or tag me on Instagram to let me know! Your feedback means the world and helps others discover this fantastic recipe.
As always, a 5-star rating is greatly appreciated – it’s the best way to let other readers know how much you enjoyed this easy and healthy recipe!
📖 Recipe
Edamame Hummus
Kristi
Pin Recipe
Equipment
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1 small blender or a food processor
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1 measuring cups and spoons one set
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1 small spoonula for scraping the sides
Ingredients
- 2 cups edamame Shelled. Defrosted, if from frozen.
- 3 tablespoon Tahini
- ¼ cup lemon juice fresh squeezed is preferred
- ¼ cup water
- 3 Tbsp olive oil extra virgin
- 3 cloves garlic peels removed
- 1 tsp salt
Instructions
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Place all ingredients in a small, personal-sized blender or food processor (or electric food chopper), arranging them so that the edamame is furthest from the blades before blending (liquids closest to the blades work best for blenders).
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Blend until a smooth and even consistency is reached. It will still be slightly gritty in texture compared to chickpea hummus, but should be creamy.
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Serve immediately or transfer to an airtight container and refrigerate. Enjoy!
Notes
Always taste the hummus before you serve or store it. You may find you want to add a little more salt, lemon, or tahini, depending on your personal flavor preference.
If you add extra tahini, you might also need to add a small amount of additional water to maintain the desired consistency.
If you don’t love a strong garlic flavor, start with two cloves instead of three, then taste and adjust as needed.
You may need to pause blending occasionally to scrape down the sides of your food processor or blender, so keep a small spoonula or spatula on hand just in case.
I have successfully made this hummus recipe with my personal cup adapter (this product linked only works on certain models) on my low-profile Vitamix blender AND with the Chopper Attachment that comes with the Cuisinart Smart Stick. Both pieces of equipment worked wonderfully.
If you have a low-profile Vitamix blender, this recipe will only work effectively if you double the recipe due to the wide blending base, ensuring there’s enough volume for the blades to engage.
Hummus can be served in so many versatile ways! Enjoy it as a delicious dip with fresh veggies or pita crackers, use it as a creamy spread on sandwiches or wraps, or thin it out to create a unique salad dressing or light pasta sauce.
This recipe is naturally gluten-free and vegan, making it suitable for a variety of dietary preferences.
Nutrition