As vibrant in taste as it is in colour, this edamame dip is the perfect macro friendly snack, whether you’re entertaining guests or want to add this to your weekly meal prep routine. High in protein, fibre, and bursting with flavour you’ll be hard pressed to find a better on-the-go go-to!
Let’s take a closer look at some of the nutritious ingredients I put to use here:
Edamame. This little green hued nutrition powerhouse (edamame is another term for a whole soybean) is the highest protein bean or legume out there! Most people are probably familiar with them in the context of their steamed and salted appetizer with sushi, but I also buy them frozen (pre-shelled) so I can add them into salads, stir-fries, and noodle dishes for colour, texture, protein, and fibre.
Greek yogurt. Many varieties of yogurt boast a high calcium, iodine, probiotic, and vitamin B12 content, but Greek yogurt comes along with a significant amount of protein as well. Especially if you opt for plain Greek yogurt (as used in this recipe) you’ll often find nearly 25 grams of protein per ~150 calorie serving. This is quite incredible for a minimally processed whole food.
Tahini. This ground sesame seed paste is exceptionally high in minerals (namely phosphorus, magnesium, iron, and calcium) and is a very good source of protein for a seed. Tahini is also high in heart health promoting mono- and poly-unsaturated fats! Of note, consuming sesame seeds in the paste form of tahini allows the body to absorb the nutrients they provide more efficiently, as the hard little seeds are difficult to fully breakdown, digest, and absorb.
It’s super easy to whip up this recipe since a food processor (or blender if this is what you have available) does all the work. You toss in all the ingredients and hit the start button – that is it! Scoop out the dip into your serving bowl for better presentation of course.
Highlights of making this recipe:
- This dish contains many ingredients you likely already have in your kitchen, and the extra ingredients that you may need to purchase are typically inexpensive and readily available at local markets and major grocery stores for quick, no-fuss prep.
- With its bright colours, zesty flavours, and impressive nutrition profile this dish is known to be a hit at social gatherings (and quite often, a topic of conversation).
- Soy is a very economical complete plant protein source to mix up your intake – and a great way to add more protein variety.
- Many of us can use another way to easily up the legumes in our diet, and experimenting with new varieties (of all foods) is extremely beneficial to our health.
- You can make this dip ahead of time and refrigerate it up to 3 days for a convenient snack addition.
- The thick consistency makes it very portable too!
I love finding new ways to make snack breaks nutritious and exciting at the same time. This edamame hummus recipe is one that incorporates some of my favorite flavours, plus it’s high in fibre and protein to keep you going.
Macros per 1/2 Cup Serving
Calories: 161
Protein: 12 g
Fat: 9 g
Carbohydrates: 10 g
Sugar: 4 g
Fibre: 4 g
Bright & Zesty Edamame Hummus
Ingredients
- 1 1/2 cup frozen shelled edamame (195 grams)
- 1/3 cup fat free plain Greek yogurt (78 grams)
- 2 tbsp tahini (30 g)
- 2 tbsp lemon juice (30 mL, ~1 small lemon)
- 2 tsp soy sauce (10 mL)
- 1 tsp minced garlic (5 mL)
- 1/2 tsp fine sea salt
- 1/2 tsp ground cumin
- 1/4 tsp ground corriander
- 1 tbsp fresh parsley minced
Instructions
- Boil edamame in salted water for 4-5 minutes, or microwave, covered for 2-3 minutes.
- In a food processor, puree the edamame, yogurt, tahini, water, lemon juice, soy sauce, garlic, salt, cumin, and coriander until smooth (or as chunky as desired).
- Transfer to a medium bowl and fold in parsley.*
Notes
