Edamame Hummus

Vegetarian
Vegan
Dairy Free
Health score
21%
Edamame Hummus
45 min.
8
176kcal

Suggestions


Introducing a delightful twist on a classic favorite: Edamame Hummus! This vibrant and creamy dip not only captivates your taste buds, but it also caters to a wide array of dietary preferences, making it a perfect addition to any gathering or snack time. It’s vegetarian, vegan, and completely dairy-free, ensuring that everyone can enjoy a healthy, guilt-free indulgence.

Made with nutrient-rich edamame, this hummus is packed with protein and flavor. The earthy undertones of ground cumin pair perfectly with fresh lemon juice and aromatic garlic, creating a deliciously balanced dip that’s as tasty as it is colorful. Plus, it’s quick and easy to prepare, taking just 45 minutes from start to finish.

Serve this Edamame Hummus with crispy whole-wheat pita triangles and fresh red bell pepper strips for a satisfying and nutritious appetizer that is sure to impress your guests. Whether it's a casual get-together, a potluck, or simply a movie night at home, this hummus is an ideal choice that pairs beautifully with any setting. Say goodbye to boring snacks and hello to a flavor explosion that will leave everyone coming back for more!

Ingredients

  • 0.3 teaspoon pepper black
  • 12 ounces edamame frozen shelled
  • cloves garlic 
  • 0.5 teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil 
  •  wholewheat pita breads whole-wheat cut into 8 triangles each
  • large bell pepper red cored seeded cut into 24 strips
  • 0.8 teaspoon salt 
  • tablespoons tahini 

Equipment

  • food processor
  • baking sheet
  • sauce pan
  • oven
  • colander

Directions

  1. Heat oven to 450°F. Bring edamame to a boil in a medium saucepan with enough water to cover; cook, stirring occasionally, about 3 minutes.
  2. Drain in a colander and run under cold water.
  3. Bake pita triangles on a baking sheet until golden, 3 to 5 minutes. Pulse edamame, garlic, tahini, juice, oil, salt, cumin and pepper in a food processor until mixture is the consistency of guacamole; add water 1 tablespoon at a time if too thick. Cover; refrigerate until party time.
  4. Serve with pita toasts and peppers for dipping.
  5. Self

Nutrition Facts

Calories176kcal
Protein15.74%
Fat36.62%
Carbs47.64%

Properties

Glycemic Index
24.5
Glycemic Load
11.49
Inflammation Score
-8
Nutrition Score
9.0656521216683%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
0.81mg
Naringenin
0.08mg
Luteolin
0.25mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.13mg

Nutrients percent of daily need

Calories:176.25kcal
8.81%
Fat:7.33g
11.28%
Saturated Fat:0.83g
5.16%
Carbohydrates:21.45g
7.15%
Net Carbohydrates:18.17g
6.61%
Sugar:3.02g
3.36%
Cholesterol:0mg
0%
Sodium:334mg
14.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.09g
14.18%
Vitamin C:55.06mg
66.74%
Vitamin A:1288.56IU
25.77%
Fiber:3.28g
13.13%
Iron:1.91mg
10.62%
Potassium:332.8mg
9.51%
Vitamin B1:0.14mg
9.44%
Manganese:0.17mg
8.64%
Vitamin E:1.17mg
7.77%
Vitamin B6:0.14mg
7.23%
Folate:28.75µg
7.19%
Calcium:64.58mg
6.46%
Phosphorus:62.97mg
6.3%
Vitamin B3:1.08mg
5.4%
Copper:0.11mg
5.39%
Vitamin K:4.24µg
4.04%
Magnesium:15.04mg
3.76%
Vitamin B2:0.06mg
3.64%
Zinc:0.47mg
3.14%
Vitamin B5:0.23mg
2.26%
Selenium:1.45µg
2.08%
Source:Epicurious