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
- Follow the package directions to cook the edamame. Drain and place in a food processor. Add the garlic, tahini, oil, lemon juice, cumin, coriander, parsley and two tablespoons of water. Process until the hummus is smooth, adding more water if needed to make it the consistency of mayonnaise.
- Transfer the hummus to a serving dish, cover and refrigerate until ready to serve.
Nutrition information (per serving)
Makes 8 servings
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).