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

Suggestions

This edamame hummus is a delicious and healthy twist on traditional hummus. It's a great option if you're looking for a vegan, gluten-free, and dairy-free appetizer or snack. With a blend of edamame, tahini, garlic, and spices, this hummus has a unique flavor and a beautiful bright green color. The addition of lemon zest and juice adds a refreshing touch, while the parsley gives it a nice herbal note. The result is a creamy, flavorful dip that's perfect for serving with pita chips, veggies, or as a spread on sandwiches and wraps.

What's great about this recipe is that it's not only tasty but also packed with nutrients. Edamame, or young soybeans, are an excellent source of plant-based protein and provide a good amount of fiber, vitamins, and minerals. This hummus also has a nice kick from the spices, and you can adjust the chili flakes to your liking. Whether you're looking for a healthy snack or a flavorful appetizer to impress your guests, this edamame hummus is definitely worth trying!

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