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- 2 10-ounce packages frozen shelled edamame (soybeans)
- 2 10-ounce packages frozen peas
- 1/2 cup fresh lemon juice
- 2 teaspoons minced garlic
- 1/2 teaspoon ground coriander
- 1/4 teaspoon ground cumin
- 3/4 cup extra-virgin olive oil plus more for drizzling
- 1/4 cup chopped fresh cilantro plus more for garnish
- 1/4 cup chopped fresh mint plus more for garnish
- Freshly ground black pepper
Cook edamame in a large pot of boiling salted water until tender, 3–5 minutes. Using a slotted spoon, transfer to a large bowl of ice water. Return water in pot to a boil and add peas; cook until heated through, about 1 minute. Transfer peas to bowl with edamame; let cool. Drain well.
Working in batches, pulse edamame and peas in a food prcoessor until a coarse purée forms, about 30 seconds. Transfer to a medium bowl. Stir in juice and next 3 ingredients. Gradually stir in 3/4 cup oil; mix well. 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.
Transfer to a serving bowl; drizzle with oil and garnish with more herbs. Serve with endive spears.
Nutritional Content1/4 cup with endive contains: Calories (kcal) 129.4 %Calories from Fat 56.6 Fat (g) 8.1 Saturated Fat (g) 1.0 Cholesterol (mg) 0 Carbohydrates (g) 9.4 Dietary Fiber (g) 5.0 Total Sugars (g) 1.6 Net Carbs (g) 4.3 Protein (g) 5.0 Sodium (mg) 28.5Reviews Section
Eating Too Much Hummus Can Be Dangerous. Here’s Why You Should Eat It Anyway
Fox News correspondent Cortney Moore recently cautioned against consuming too much hummus, citing an Eat This Not That article that interviewed several nutritionists and dietitians. Moore claimed that overdoing it with this dip could lead to gastrointestinal issues, arguing that because hummus is made from chickpeas&mdasha legume that takes awhile to break down&mdasheating hummus could cause gastrointestinal inflammation for some individuals. More commonly known as IBS, or irritable bowel syndrome, an inflamed gastrointestinal tract can manifest as severe bloating, gas, stomach pain, diarrhea, and/or constipation.
loved this recipe but changed it up a bit. It's rather bland. I left out the mint and doubled the cilantro finely minced the garlic and used a bit more of the spices. I also added a bit more lemon juice and sea salt and freshly ground pepper. It makes a huge amount so I halved the recipe and it made plenty for a party with leftovers. Even my husband liked it!
This is a delicious summery alternative to standard hummus. I used half the ingredients and all of the spices. I warmed the minced garlic in a little oil as suggested by another reviewer. Superb!
WOW this recipe makes WAYYY more than 6 cups! You are grinding up 4 bags of frozen veggies! I did not like this recipe. Besides having to add more spices b/c it was very bland. the amount it makes was just way to much for my liking! I also had a tough time getting the hummus totally blended, so it was more like edamame mince than hummus.
I'm not giving this a fork rating because I really changed it up. I had the ingredients so I was committed but after reading the reviews and in the process of making this recipe I decided it needed help. I made the basic recipe w/o oil, garlic and mint + I doubled the coriander, cumin and added more lemon juice. I divided the results and added nonfat sour cream, salsa and red pepper flakes to half and it was a big hit on Easter. To the other half I added 4 small minced garlic cloves, 1 1/2 ounces EVOO. The garlic really helped but this version was less of a hit. No mint, that sounded disgusting.
So so recipe - makes a tremendous amount and is a bit bland. I added more oil, lemon, cilantro and cumin but still was disappointed. My guests seemed to like it but I would rather use edamame in other recipes. Maybe cut out the peas?
This version of hummus is to die for. I was making it for a dinner and had to try really hard to not eat half of it. I ate enough for it to be my dinner :) I highly recommend it.
It was zoo good! Even my football obsessed boyfriend ate some while some nice blue corn chips.
As I was making this one I was sure it was going to fall into the 2 fork range, but it was a big hit at our Christmas Eve appetizer buffet. I did bump up the level of coriander and cumin and gently heated the garlic in the olive oil (a technique I use for traditional hummus to take the sharp edge off the garlic). Started with a reduced amount of oil but probably got back to the full amount when tasting during prep. Definitely chill for at least several hours to allow the flavors to blend. Will be making this one again-perhaps with some of the suggestions from NorthwestApicius!
A good chef always tastes and celebrates flavor by adding a personal touch. I made this and added more lemon, less oil and a scant of red pepper flakes as well as more cilantro. I turned it into a tapenade, adding some Sicilian olives. The recipe is a great foundation to start new taste.
I would try this again, with some modifications. I would cut the oil down to 1/2 cup at most, and add the zest of at least a half lemon. I brought it to a party and people were intrigued. Nobody loved or hated it. It just needed a little more pizzazz, which maybe the lemon would give.
Tasteless mush. Like babyhood. So so so sorry we wasted time and money making this. It's by far the worst recipe we've ever made from Bon Appetit :(
What is Edamame? Is it Healthy?
First harvested in China thousands of years ago, edamame beans are whole, immature soybeans. Edamame is commonly served as an appetizer in Chinese and Japanese restaurants, but has grown tremendously in popularity as a healthy snack in Western countries. In the United States, it’s most often found in the frozen veggie aisle, where you can buy it either still in the pod or pre-shelled.
Edamame is packed with nutrients and boasts a ton of health benefits. According to Healthline, these are some of the top health benefits of edamame:
- Regulates blood sugar
- Reduces cholesterol levels
- Rich in vitamins and minerals like Vitamin K, folate, iron, copper, manganese, and thiamine
- Reduces the risk of breast and prostate cancer
- Supports bone health
- Reduces menopausal symptoms
I’ve always thought the edamame hummus from Trader Joe’s was very, extremely delicious. But considering it’s a few dollars for a tiny container, I eventually came to terms with the fact that I should be making my own edamame hummus at home.
This is much easier than making a trip to TJ’s anyway you don’t have to prep much of anything for this easy green soybean dip and can easily make larger quantities for the same amount of effort.
As far as differences from regular hummus, the main difference is swapping out the chickpeas for edamame. You can use either frozen & thawed or fresh edamame – I generally use fresh because I often keep some in the fridge anyway for midnight snacking.
My edamame hummus is also a little brighter in flavor than traditional hummus, with plenty of extra lemon juice. I prefer to just use a little bit of nutty tahini and a few tablespoons of olive oil because the tahini flavor is stronger compared to edamame. If you want to make this without tahini, peanut butter is a great substitute and cheaper too! I know that might sound a little weird, but if you think about the nutty flavor tahini provides, the substitution starts to make more sense.
Edamame hummus is naturally gluten-free and vegan, made from healthy whole foods packed with nutrients! It’s a fun spin on normal hummus with a lovely light green color, buttery texture, and fresh tasting flavor. I’ll be sharing a tasty wrap recipe soon that incorporates this edamame hummus with other plant-powered ingredients for a filling lunch! In the meantime, enjoy it as a dip or spread anywhere hummus is used.
Easy Edamame Hummus Recipe | Low Carb & Vegan
For a fun, green twist on traditional hummus, give this easy edamame hummus recipe a try! Just as creamy and savory as the classic chickpea-based recipe, but edamame keeps this dip light and refreshing. I love the added protein boost, vibrant color, and the fact that this is a LOW CARB hummus!
Simple Swap for Low Carb Hummus
Since chickpeas are rich in complex carbs, they’re not ideal for a low carb lifestyle. But, this edamame hummus allows you to enjoy the creamy, satisfying spread without the carbs. In one serving of this edamame hummus recipe, there’s only 1g of net carbs. And, 3g of plant-based protein!
Plus, edamame is one of the few plant-based protein sources that offers all 9 essential amino acids. If you’re on a vegan diet, getting enough protein and quality protein sources are crucial.
Use this edamame hummus recipe as a dip to make raw veggies more fun to eat, or to up the protein on a vegan sandwich or wrap!
Edamame is a versatile bean that can take on almost any flavor. So, don’t be shy with different mix-ins, seasonings and herbs in this edamame hummus recipe!
For the most part, I’ve stuck with the classic flavors with tahini, olive oil, garlic, lemon juice, and cumin. But, I also love the fresh, fragrant taste of basil, so I added some into the mix!
You could also experiment with other herbs, like thyme, rosemary, or oregano. Or, try some textural changes with sun-dried tomatoes, pine nuts, chopped olives, or even artichokes. Explore the flavors and mix-ins YOU enjoy to make this protein-packed dip perfect for you or your family!
Oil-Free Edamame Hummus
Last Modified: Oct 23, 2020 by Faith VanderMolen · As an Amazon Associate I earn from qualifying purchases · 505 words. · About 3 minutes to read this article.
Cilantro and cumin pair beautifully with whipped lemon juice, tahini and edamame beans to create this creamy and light Oil-Free Edamame Hummus.
Why is it that when we’re sick, all our bodies can handle are nutrient-void white carbs?!
At least that’s the case for me. This entire past week I haven’t really been able to digest my food (sorry if that’s TMI). I didn’t feel horrible and still craved my regular foods, so I just kept eating my normal green smoothies, banana ice cream, rice with veggies, and this awesome Oil-Free Edamame Hummus that I had just made (yay for finally finding lemons to make it!). But after a week of my body rebelling, I decided that I need to simplify my meals (like whoa) and maybe even fast for a couple meals.
So that’s what I did. On Saturday I didn’t eat breakfast or lunch (so sad…and hard!) and then just ate lots of white bread and a banana for dinner. Thankfully the white bread fixed my digestion problem, but it made my head feel horrible! I kind-of felt like I was on a sugar high from all the processed flour and was scared I wouldn’t fall asleep. I did fall asleep and after lots of water and some fresh fruit on Sunday morning I was back to my normal-able-to-eat-all-the-healthy-food-self. YIPPEE!
…oh this Oil-Free Edamame Hummus…
Yes, it’s true that Brett and I have been surrounded by tons Chinese food and anything other than Chinese food tastes amazing to us. But really, my first taste of this hummus right out of my blender lit my eyes up! We’ve been spreading it on some Homemade Spelt Wraps all week and it’s taking all of our meals to the next level.
We had been craving hummus ever since we got here, but were unable to find lemons for the longest time (and hummus without lemon or lime juice is no-bueno in my opinion).
But of course, good ol’ Wal-Mart ended up having them and I stocked up big time. Another common hummus ingredient are chickpeas which are also not easy to come by here in our city. So, I had to get creative and decided to try making hummus with edamame beans. Let me tell you, edamame beans are so abundant here! I can buy around 4 cups of uncooked beans for about 40 cents. It’s amazing. And I’m sorry in advance if I bombard you with edamame recipes (like this Creamy Asian Peanut Coleslaw).
Cumin and cilantro pair beautifully with the whipped lemon juice and tahini. I also kept this recipe oil-free and you’ll never miss it. Plus, you can’t beat the vibrancy of that green, edamame color!
Please let me know if you try this recipe! Tag me on Instagram (@theconscientiouseater), post a picture on my Facebook page, or leave a comment!
If you like this hummus recipe, you might also want to try my delicious pumpkin hummus as well. Variety is the spice of life!
- 6 ounces frozen shelled edamame (generous 1 cup), thawed
- 2 tablespoons lemon juice, divided
- 2 tablespoons extra-virgin olive oil, divided
- 1 tablespoon tahini
- 1 small clove garlic, finely chopped
- ¼ teaspoon ground cumin
- ¼ teaspoon salt
- ¼ teaspoon ground pepper, divided
- 1 cup very thinly sliced green cabbage
- ¼ cup thinly sliced orange bell pepper
- ½ scallion, thinly sliced
- 2 tablespoons chopped fresh parsley
- 2 8- to 9-inch spinach or whole-wheat tortillas
Combine edamame, 1 tablespoon lemon juice, 1 tablespoon oil, tahini, garlic, cumin, 1/8 teaspoon pepper and salt in a food processor. Pulse until fairly smooth.
Whisk the remaining 1 tablespoon each lemon juice and oil with the remaining 1/8 teaspoon pepper in a medium bowl. Add cabbage, bell pepper, scallion and parsley toss to coat.
Spread half of the edamame hummus across the lower third of each tortilla and top each with half of the cabbage mixture. Roll closed. Cut in half to serve, if desired.
Make Ahead Tip: Cover and refrigerate hummus (Step 1) for up to 3 days.
Eat neat: Keeping the filling inside a wrap or burrito can be a challenge, especially if you're on the go. That's why we recommend wrapping your burrito in foil so you can pick it up and eat it without losing the filling, peeling back the foil as you go.
How to serve Edamame Hummus
We love making this recipe for our friends and family as it's something that surprises everyone for how pretty and tasty it is. Our favourite way to serve it is topped with some extra sesame oil and seaweed and with some sesame crackers on the side to dip the hummus. You can save some edamame beans and coriander leaves to add them on the top for presentation.
Our edamame hummus can be served as an appetiser, snack or side dish. It's ideal for summer, as it's fresh and can be eaten chilled or at room temperature. You can keep it in the fridge for 4 or 5 days and it will stay good.
If you want a main dish to serve with this yummy dip, try our Miso-glazed Aubergine, a japanese umami packed dish.