Edamame Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Edamame Hummus
45 min.
6
223kcal
22.05%sweetness
43.75%saltiness
85.71%sourness
100%bitterness
11.66%savoriness
64.78%fattiness
0%spiciness

Ingredients

  • 0.3 teaspoon pepper (if you like it spicy)
  • oz edamame 
  • oz edamame 
  • tablespoon parsley fresh chopped
  • cloves garlic minced
  • 0.3 teaspoon ground coriander 
  • 0.5 teaspoon ground cumin 
  • 0.8 teaspoon kosher salt 
  •  optional: lemon 
  • 0.5 teaspoon lemon zest freshly grated
  • tablespoons olive oil extra virgin extra-virgin
  • 0.3 cup tahini (sesame-seed paste)
  • cups water 

Equipment

  • food processor
  • bowl

Directions

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

Nutrition Facts

Calories223kcal
Protein16.05%
Fat58.15%
Carbs25.8%

Properties

Glycemic Index
15.42
Glycemic Load
0.49
Inflammation Score
-2
Nutrition Score
6.4291304347826%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
1.44mg
Luteolin
0.36mg
Kaempferol
0.02mg
Myricetin
0.22mg
Quercetin
0.24mg

Taste

Sweetness:
22.05%
Saltiness:
43.75%
Sourness:
85.71%
Bitterness:
100%
Savoriness:
11.66%
Fattiness:
64.78%
Spiciness:
0%

Nutrients percent of daily need

Calories:222.65kcal
11.13%
Fat:14.96g
23.01%
Saturated Fat:1.72g
10.77%
Carbohydrates:14.93g
4.98%
Net Carbohydrates:10.73g
3.9%
Sugar:2.53g
2.82%
Cholesterol:0mg
0%
Sodium:303mg
13.17%
Protein:9.29g
18.58%
Fiber:4.2g
16.8%
Iron:2.85mg
15.82%
Vitamin K:15.28µg
14.55%
Vitamin C:11.72mg
14.2%
Potassium:429.73mg
12.28%
Vitamin B1:0.17mg
11.49%
Copper:0.2mg
9.85%
Calcium:92.08mg
9.21%
Phosphorus:86.77mg
8.68%
Vitamin E:1.08mg
7.2%
Selenium:3.85µg
5.49%
Zinc:0.53mg
3.54%
Magnesium:14mg
3.5%
Folate:12.92µg
3.23%
Vitamin B3:0.62mg
3.12%
Vitamin B6:0.06mg
2.88%
Manganese:0.05mg
2.46%
Vitamin A:93.91IU
1.88%
Vitamin B2:0.02mg
1.19%
Source:Foodista