Edamame Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Edamame Hummus
20 min.
5
207kcal

Suggestions

Ingredients

  • servings suggested serving: cucumbers sliced
  • 0.5 pound edamame green frozen shelled soy beans
  • tablespoon flat-leaf parsley fresh chopped
  • clove garlic smashed
  • 0.3 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  •  juice of lemon juiced
  • 0.8 teaspoon kosher salt 
  • 0.5 teaspoon lemon zest freshly grated
  • tablespoons olive oil extra-virgin
  • 0.3 cup tahini 
  • 0.3 cup water 

Equipment

  • food processor
  • bowl
  • microwave

Directions

  1. Boil the beans in salted water for 4 to 5 minutes, or microwave, covered, for 2 to 3 minutes.
  2. In a food processor, puree the edamame, tahini, water, lemon zest and juice, garlic, salt, cumin, and coriander until smooth. With the motor running, slowly drizzle in 2 tablespoons of the olive oil and mix until absorbed.
  3. Transfer to a small bowl, stir in the parsley and drizzle with remaining oil.
  4. Serve with the suggested vegetables, or refrigerate, covered, up to 1 day.

Nutrition Facts

Calories207kcal
Protein12.19%
Fat68.51%
Carbs19.3%

Properties

Glycemic Index
16.4
Glycemic Load
0.07
Inflammation Score
-2
Nutrition Score
5.8169565187848%

Flavonoids

Eriodictyol
0.88mg
Hesperetin
2.6mg
Naringenin
0.25mg
Apigenin
1.73mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.13mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:206.87kcal
10.34%
Fat:16.39g
25.22%
Saturated Fat:2.06g
12.89%
Carbohydrates:10.4g
3.47%
Net Carbohydrates:7.81g
2.84%
Sugar:1.72g
1.91%
Cholesterol:0mg
0%
Sodium:354.91mg
15.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.56g
13.12%
Vitamin K:18.27µg
17.4%
Vitamin B1:0.2mg
13.26%
Iron:2.03mg
11.29%
Vitamin C:9.05mg
10.97%
Fiber:2.59g
10.34%
Copper:0.2mg
10.24%
Phosphorus:99.26mg
9.93%
Vitamin E:1.25mg
8.34%
Potassium:291.87mg
8.34%
Calcium:61.21mg
6.12%
Selenium:4.27µg
6.1%
Folate:16.78µg
4.2%
Zinc:0.6mg
3.98%
Vitamin B3:0.72mg
3.6%
Magnesium:14.37mg
3.59%
Vitamin B6:0.04mg
1.81%
Vitamin A:79.93IU
1.6%
Manganese:0.02mg
1.18%
Vitamin B2:0.02mg
1.17%