Edamame hummus

Here’s a new twist on hummus that makes a great dip for an appetizer or snack. It can also be used as a spread on bread to make a base for a vegetable sandwich. Edamame (green soybeans) are a good source of protein and fiber as well as phytoestrogens. The garnish incorporates ground flaxseed for an additional source of phytoestrogens, and coriander in the spice blend has beneficial effects on blood sugar metabolism and lipids.

Servings: 10

Ingredients

  • 1 cup frozen shelled edamame (green soy beans)
  • 1/4 cup tahini
  • 1/4 cup water
  • 1/2 teaspoon freshly grated lemon zest
  • Juice of 1 lemon (about 3 tablespoons)
  • 1 clove garlic, peeled and smashed
  • 3/4 teaspoon kosher salt
  • 3 tablespoons extra-virgin olive oil
  • Garnish (optional):
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/2 teaspoon pimenton (smoked paprika)
  • 1 teaspoon ground flaxseed
  • 1/4 teaspoon salt
  • 1 tablespoon chopped fresh flat-leaf parsley
  • drizzle of extra virgin olive oil

Serve with:

  • Crudités (sliced carrots, Persian cucumbers, radishes)
  • Whole wheat pita

Directions

  1. Bring 4 cups of salted water to a boil and then add edamame and cook for 5 minutes. Drain and rinse under cold water until cool.
  2. Add cooked, cooled edamame and remaining ingredients to a food processor and process until smooth. Add water, if needed, to thin to desired consistency.
  3. Transfer to a serving bowl and garnish with spice mix, a drizzle of olive oil and parsley, if desired.
  4. Serve with crudités and pita.
  5. May be refrigerated for up to 3 days. Be sure to cover.

Nutrition Information (per serving)

Per 2 tablespoons:

  • Calories: 112
  • Fat: 10 g
  • Protein: 4 g
  • Sodium: 136 mg
  • Sugar: 0 g

Contributor

Linda Shiue, MD