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Edamame Hummus

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As a vegetarian, I am always looking for creative proteins and edamame beans, aka soybeans fit the bill. While soy doesn’t work for everyone, my body seems to like it and doesn’t suffer any adverse affects. I originally created this recipe with an asian flair with ginger, and a little sesame oil, but I wanted something more neutral for everyday and this was it!

Further Food Nutritionist Commentary:

Edamame are immature soybeans that are picked when green. These bright green beans are good sources of monounsaturated fat, as well as fiber & protein. Research has shown that consuming monounsaturated fats can improve your cholesterol levels, and thus lower your risk of cardiovascular disease. Good sources of monounsaturated fats include avocado, nuts, & olive oil. Edamame can serve as a good protein source for individuals looking for protein outside of typical sources like meat or dairy. Elizabeth is correct in saying that most soy is genetically modified. If you are trying to avoid GMOs, choose foods labeled as "100% organic" or look for the voluntary label "Non GMO Project Verified." There is no official labeling for GMO ingredients at this time.

By Alex Lane MS, RDN/LD

Edamame Hummus

  • Prep Time:30 minutes
  • Cook Time:8 minutes
  • Servings: 6

Ingredients

16 ounce bag of frozen organic shelled edmame beans
1 heaping teaspoon chopped garlic (about 2 medium cloves)
1/4 cup olive oil
3 tablespoons fresh lemon juice (about 1 1/2 large lemon)
2 tablespoons + 1 teaspoon tamari or soy sauce
1 tablespoon water
½ teaspoon black pepper

Instructions

  1. Simmer edamame beans in 6 cups of boiling water for about 5 minutes. For microwave, place edamame beans in microwave safe bowl with 2 tablespoons of water and cook on high for 6 minutes. Stop the microwave twice to stir beans to be sure they are cooking evenly.
  2. Drain in a colander and rinse under cold water set aside to drain and prepare your garlic and lemon juice
  3. In food processor fitted with the S blade (for kitchen aid blender), blend all ingredients.
  4. Stop machine and scrape down the sides of the bowl and process until smooth. You will have to do this a couple of times until hummus is smooth.
  5. Your hummus is now ready to eat! Either serve or store in airtight container in refrigerator for up to 6 days. Enjoy!
Simmer edamame beans in 6 cups of boiling water for about 5 minutes. For microwave, place edamame beans in microwave safe bowl with 2 tablespoons of water and cook on high for 6 minutes. Stop the microwave twice to stir beans to be sure they are cooking evenly. Drain in a colander and rinse under cold water set aside to drain and prepare your garlic and lemon juice In food processor fitted with the S blade (for kitchen aid blender), blend all ingredients. Stop machine and scrape down the sides of the bowl and process until smooth. You will have to do this a couple of times until hummus is smooth. Your hummus is now ready to eat! Either serve or store in airtight container in refrigerator for up to 6 days. Enjoy!

Nutrition Information

Per Serving:  Calories: 187; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 246mg; Potassium: 16mg; Carbohydrate: 9g; Fiber: 4g; Sugar: 2g; Protein: 9g

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