Edamame, or green soybeans, are available shelled or fully cooked in pods in the produce and frozen vegetable sections of supermarkets. This is a delicious variation on the usual chickpea hummus — and even healthier. Serve with toasted whole-wheat pita chips or crudités.
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Although this dip contains a larger percentage of calories from total fat than we usually recommend, it’s primarily in the form of monounsaturated fat. Your heart also will reap the benefit of added soy protein from the edamame.
1 1/2 cups frozen edamame
3 garlic cloves
1 tablespoon sesame tahini
1 tablespoon extra virgin olive oil
2 1/2 tablespoons fresh lemon juice
2 teaspoons ground cumin
1/2 teaspoon ground coriander
1/2 cup fresh flat-leaf parsley
Makes 8 servings
Calories: 70
Total fat: 5 g
Protein: 4 g
Carbohydrate: 3 g
Dietary fiber: 0 g
Cholesterol: 0 mg
Sodium: 0 mg
Potassium: 40 mg
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).
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