Best Edamame Hummus (Oil-Free)
This beautifully vibrant green Edamame Hummus recipe is bursting with flavor! It makes a delicious dip for veggies or even a spread for sandwiches and wraps.
We love this hummus because it’s…
- Different than traditional hummus made with chickpeas
- Easy to make
- Requires no cooking
- Hearty
- Tastes amazing
- Delicious!
The first time I ever heard of edamame hummus was back in 2016 at a plant-based cooking summit with the family of T. Colin Campbell, Ph.D. Once I tried it, I couldn’t believe that it had been missing from my life all that time. It’s so deliciously amazing and nutritious!
What is edamame?
Edamame beans are whole, immature soybeans, sometimes referred to as vegetable-type soybeans.
They are green and differ in color from regular soybeans, which are typically light brown, tan or beige.
Edamame beans are often sold while still encased in their pods, which are not meant to be eaten. You can also buy shelled edamame, without the pods.
In the US, most edamame is sold frozen. Generally, you can easily heat the beans by boiling, steaming, pan-frying or microwaving them for a few minutes.” Healthline
Nutrition in edamame
One cup (155 grams) of edamame contains:
- 188 calories
- 18.46 g of protein
- 8.06 g of fat
- 8.1 g of dietary fiber
- 13.81 g of carbohydrate
- 98 mg of calcium
- 3.52 mg of iron
- 99 mg of magnesium
- 262 mg of phosphorus
- 676 mg of potassium
- 9.5 mg of vitamin C
- 482 mg of folate
- 41.4 mcg DFE of vitamin K
What is hummus made of?
There are so many different varieties of hummus, and most often it is made with a base of chickpeas (or garbanzo beans) and a handful of other ingredients that are just blended together in a food processor or blender. Hummus base ingredients include:
- chickpeas (garbanzo beans or edamame)
- garlic cloves
- tahini (crushed sesame seeds)
- vegetable broth
- lemon juice
- salt
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
While normally the base for hummus is garbanzo beans, I have found that using the immature soybean called edamame is another delicious option.
How to make edamame hummus
Begin by defrosting the edamame beans. There are a number of different options for doing this such as on the stovetop in boiling water, in a microwave, or by simply running warm water over them.
My favorite method for defrosting is simply to place the beans in a colander and run very warm water over them. It takes only a couple of minutes, and the beans are ready to be used.
Next, place all the ingredients–beans, tahini, lemon juice, garlic, salt, onion & garlic powder, water, and herbs–in a food processor or blender.
Process the ingredients for about 1-2 minutes, pausing to scrape down the sides of the container as needed. Blend until the mixture is blended well and to the consistency desired. If needed, add more water 1 tablespoon at a time to thin out.
Taste and, if needed, add a little extra salt to get that perfect flavor. Serve as a dip with carrot and celery sticks, and slices of cucumber. Other great serving options are on a sandwich or crusty bread.
Tips for making hummus
- Oil-Free- In most recipes that call for hummus, the oil can be left out completely.
- Tahini- The tahini can be left out, and I leave it out sometimes but prefer at least 1/2 tablespoon in most varieties.
- Beans- Though the main ingredient in most hummus recipes is chickpeas, other beans can also be used such as black beans and edamame.
Can you freeze edamame hummus?
This hummus lasts approximately 7-10 days in a tightly sealed container in the refrigerator.
Hummus even freezes well in an airtight container for up to 6-8 months. The day before you want to eat it, move the hummus container from the freezer to the refrigerator. It takes at least a few hours to thaw until it’s ready to eat. Thawing can take longer depending on how much is in your container.
It’s best to freeze hummus in small portions to make defrosting quicker and to have handy small amounts to eat in one sitting.
Other terrific hummus recipes
- Easy Garlic Hummus Recipe
- Roasted Red Pepper Hummus
- Italian Vegan Hummus
- Ultimate Hummus & Veggie Sandwich
- 5-Minute Chocolate Hummus
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Best Edamame Hummus Recipe
Ingredients
- 1-1/2 cups frozen shelled edamame green soybeans
- 1 tablespoon tahini crushed sesame seeds
- 1/4 cup veggie broth or water
- 1/3 cup lemon juice
- 1 tablespoon garlic clove
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 pinch of salt adjust to taste preference
- 1 teaspoon smoked paprika for garnish at the end optional
Instructions
- To defrost edamame beans, place them in a colander and run very warm water over them. It takes only a couple of minutes, and the beans are ready to be used.
- Next, place all the ingredients–beans, tahini, lemon juice, garlic, salt, onion & garlic powder, water, and herbs–in a food processor or blender. Save the smoked paprika for topping at the end.
- Process the ingredients for about 1-2 minutes, pausing to scrape down the sides of the container as needed. Blend until the mixture is blended well and to the consistency desired. If needed, add more veggie broth 1 tablespoon at a time to thin out.
- Taste and, if needed, add a little extra salt to get that perfect flavor. Serve as a dip with carrot and celery sticks, slices of cucumber. Other great serving options are on a sandwich or crusty bread.
Video
Notes
- Oil-Free- In most recipes that call for hummus, the oil can be left out completely.
- Tahini- The tahini can be left out, and I leave it out sometimes but prefer at least 1/2 tablespoon in most varieties.
- Beans- Though the main ingredient in most hummus recipes is chickpeas, other beans can also be used such as black beans and edamame.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
super yummy!!!thanks to this recipe