Edamame Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
Edamame Hummus
45 min.
6
248kcal

Suggestions


Looking for a delicious and healthy dip that will impress your guests? Look no further than this vibrant Edamame Hummus! Perfectly suited for any occasion, this recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it a fantastic choice for a variety of dietary preferences.

In just 45 minutes, you can whip up a creamy, flavorful hummus that serves six people, making it an ideal appetizer for gatherings or a delightful snack for yourself. With only 248 calories per serving, you can indulge without the guilt! The combination of fresh edamame and peas creates a unique twist on traditional hummus, while the bright notes of lemon juice, cilantro, and mint elevate the flavor profile to new heights.

Serve this delightful dip with crisp endive spears for a refreshing crunch, or pair it with your favorite veggies and crackers. Whether you're hosting a party or simply enjoying a quiet evening at home, this Edamame Hummus is sure to be a hit. Plus, it can be made ahead of time, allowing you to enjoy the moment without the stress of last-minute preparations. Dive into this deliciously healthy treat and let your taste buds celebrate!

Ingredients

  • servings pepper black freshly ground
  • 20 ounce edamame frozen shelled (soybeans)
  • servings endive 
  • 0.3 cup cilantro leaves fresh plus more for garnish chopped
  • 0.3 cup mint leaves fresh plus more for garnish chopped
  • teaspoons garlic minced
  • 0.5 teaspoon ground coriander 
  • 0.3 teaspoon ground cumin 
  • servings kosher salt 
  • 0.5 cup juice of lemon fresh
  • 0.8 cup olive oil extra virgin extra-virgin plus more for drizzling
  • 20 ounce peas frozen

Equipment

  • food processor
  • bowl
  • pot
  • slotted spoon

Directions

  1. Cook edamame in a large pot of boilingsalted water until tender, 3-5 minutes.Using a slotted spoon, transfer to a largebowl of ice water. Return water in pot toa boil and add peas; cook until heatedthrough, about 1 minute.
  2. Transfer peas tobowl with edamame; let cool.
  3. Drain well.
  4. Working in batches, pulse edamameand peas in a food processor until a coarsepurée forms, about 30 seconds.
  5. Transferto a medium bowl. Stir in juice and next 3ingredients. Gradually stir in 3/4 cup oil; mixwell. Stir in 1/4 cup cilantro and 1/4 cup mint.Season with salt and pepper. DO AHEAD:Can be made 2 days ahead. Cover and chill.
  6. Transfer to a serving bowl; drizzle withoil and garnish with more herbs.
  7. Serve withendive spears.

Nutrition Facts

Calories248kcal
Protein22.63%
Fat32.18%
Carbs45.19%

Properties

Glycemic Index
31.39
Glycemic Load
3.75
Inflammation Score
-7
Nutrition Score
14.358260932176%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Eriodictyol
1.57mg
Hesperetin
3.13mg
Naringenin
0.28mg
Apigenin
0.13mg
Luteolin
0.27mg
Kaempferol
0.1mg
Myricetin
0.02mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:247.87kcal
12.39%
Fat:9.06g
13.94%
Saturated Fat:0.83g
5.19%
Carbohydrates:28.64g
9.55%
Net Carbohydrates:19.04g
6.92%
Sugar:8.44g
9.38%
Cholesterol:0mg
0%
Sodium:200.32mg
8.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.34g
28.68%
Vitamin C:46.86mg
56.8%
Fiber:9.6g
38.4%
Vitamin K:31.25µg
29.76%
Iron:4.21mg
23.41%
Manganese:0.45mg
22.74%
Potassium:704.35mg
20.12%
Vitamin B1:0.26mg
17.47%
Vitamin A:872.13IU
17.44%
Folate:69.52µg
17.38%
Calcium:112.65mg
11.26%
Phosphorus:108.44mg
10.84%
Vitamin B3:2.05mg
10.26%
Vitamin B6:0.19mg
9.29%
Copper:0.19mg
9.25%
Magnesium:35.51mg
8.88%
Zinc:1.24mg
8.26%
Vitamin B2:0.14mg
8.04%
Vitamin E:0.96mg
6.38%
Selenium:1.92µg
2.75%
Vitamin B5:0.15mg
1.51%
Source:Epicurious