Light Edamame Hummus
Elevate your snack game with this Light Edamame Hummus, a vibrant twist on the classic dip that’s as nutritious as it is delicious. Made with protein-rich shelled edamame, creamy tahini, and a zesty splash of fresh lemon juice, this recipe delivers a smooth and satisfying spread perfect for dipping or spreading. Flavored with hints of garlic and a touch of ground cumin, this hummus is both light and full of bold, savory notes. Ready in just 15 minutes with simple ingredients, it’s a quick, wholesome option for entertaining or meal prep. Serve it with crisp veggies, warm pita bread, or crackers, and garnish with olive oil, sesame seeds, or parsley for an appetizing finish. Perfect for plant-based eaters and lovers of fresh, bright flavors, this edamame hummus will quickly become your go-to healthy dip!
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Recipe Information
Ingredients
- 1.5 cups Shelled edamame (fresh or frozen)
- 2 pieces Garlic cloves
- 2 tablespoons Tahini
- 3 tablespoons Lemon juice (freshly squeezed)
- 2 tablespoons Olive oil
- 0.5 teaspoons Ground cumin
- 0.5 teaspoons Salt
- 3 tablespoons Water
- Optional toppings: extra olive oil, sesame seeds, or chopped parsley
Instructions
1. If using frozen edamame, bring a medium saucepan of lightly salted water to a boil. Add the shelled edamame and cook for 4-5 minutes or until tender. Drain and rinse under cold water to cool.
2. In a food processor, combine the cooked edamame, garlic cloves, tahini, lemon juice, olive oil, ground cumin, and salt.
3. Blend the mixture until smooth, stopping to scrape down the sides of the bowl as needed.
4. With the food processor running, gradually add the water, one tablespoon at a time, until you achieve a creamy consistency.
5. Taste the hummus and adjust the seasoning, adding more salt, lemon juice, or olive oil as desired.
6. Transfer the hummus to a serving dish and garnish with optional toppings such as a drizzle of olive oil, sesame seeds, or chopped parsley.
7. Serve immediately with fresh vegetables, pita bread, or crackers, or store in an airtight container in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
158 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 171 mg | 7% | |
| Total Carbohydrate | 6.6 g | 2% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 1.3 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 422 mg | 32% | |
| Iron | 1787.0 mg | 9928% | |
| Potassium | 253 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
