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Best Edamame Hummus Recipe

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

edamame hummus spread on crusty bread with spreading knive in background

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! 

edamame hummus topped with whole bright green edamame beans in white bowl with spreading knife

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

edamame beans in stainless colander on yellow napkin

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

A full list of ingredients, measurements, instructions, and a print button can be found in the recipe card at the bottom of the page.

edamame hummus ingredients in small glass bowls

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.

edamame hummus in vitamix 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.

vegan edamame hummus in white bowl with cracker inside

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.

Tips for making hummus

In most recipes that call for hummus, the oil can be left out completely.

To me, hummus needs a little bit of tahini for taste but not nearly as much as is called for in many recipes. For example, in recipes that call for 3 tablespoons of tahini, I use 1 or less.

The tahini can be left out, and I leave it out sometimes but prefer at least 1/2 tablespoon in most varieties.

Though the main ingredient in most hummus recipes is chickpeas, other beans can also be used such as black beans and edamame.

vegan hummus in white bowl with edamame beans on top

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. 

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edamame hummus spread on crusty bread with spreading knive in background

Best Edamame Hummus Recipe

Yield: 6 servings
Prep Time: 10 minutes
Additional Time: 5 minutes
Total Time: 15 minutes

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. 

Ingredients

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. 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. edamame hummus in white bowl with crackers

Notes

Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.

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Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 39Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 6mgCarbohydrates: 4gFiber: 1gSugar: 1gProtein: 2g

Did you make this recipe?

Please rate and leave a comment because I love hearing from you. Remember SHARING IS CARING!

 

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lee

Tuesday 9th of July 2019

super yummy!!!thanks to this recipe

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