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Make super fluffy edamame hummus with just 6 ingredients (plus salt and water) in under 10 minutes – A healthy, high-protein, low-carb, flavor-packed dip or spread!
What Is Edamame Hummus?
Technically, this edamame hummus recipe isn’t considered ‘hummus’ at all, which is actually named after its use of chickpeas, while this dip replaces the chickpeas entirely with edamame. However, it combines the edamame with all the other classic hummus ingredients (lemon, tahini, cumin, garlic, & olive oil)– so the name works well.
We actually first tried a similar edamame dip at Trader Joe’s and fell in love with its ‘brightness’ over regular hummus. Unfortunately, their version is definitely not wallet-friendly, so we made it a mission to make a budget-friendly homemade version. Mission successful. It’s creamy, ‘buttery’, silky, fresh, and tastes so good!
This recipe is so easy to throw together with minimal ingredients and effort. It’s also naturally gluten-free, nut-free, dairy-free, and vegan, as well as high-protein, low-carb, and super nourishing (refer to FAQs). It’s a fun and delicious, equally versatile alternative to traditional hummus like this easy vegan hummus.
Looking for more tasty plant-based dip ideas? Try our yellow lentil hummus, easy beet hummus, refried bean dip, sweet potato hummus, or Chipotle white bean dip. Looking for more ways to enjoy edamame? Try our quick edamame stir-fry, quick spicy edamame, easy edamame salad, or soba noodle salad.
The Ingredients and Substitutes
Flavor Variations
- Cilantro: Add ¼-½ cup, lightly packed, fresh cilantro for aromatic, herby flavor.
- Fresh mint: Add a small amount for a slightly different flavor profile.
- White miso: Just a small amount (start with a teaspoon) adds wonderful depth.
- Wasabi: Make spicy wasabi edamame hummus with a small amount of wasabi powder or paste. Adjust the amount to taste. Optionally, also add ginger.
- Jalapeño: Another way to add spice is with ¼-1 jalapeno, seeds removed.
- Toasted sesame oil: Just 2-3 tsp for added nutty, savory depth.
- To garnish: Popular options include smoked paprika, red pepper flakes, a drizzle of olive oil, za’atar, fresh herbs, and/or a few whole edamame beans.
How to Make Edamame Hummus
Step 1: Boil the frozen edamame in liberally salted water for 5 minutes, then drain. Meanwhile, juice the lemon and peel the garlic.
Step 2: Then, transfer all the ingredients (except the ice and olive oil) to the blender or food processor and process until smooth and creamy. While the machine is running, slowly stream in the olive oil, processing the dip for about a minute.
Step 3: Pause the machine and use a spatula to scrape down the sides, then taste it and adjust any of the ingredients (garlic, lemon, salt) to your liking.
Step 4: Finally, add the ice and blend for 2 minutes or until completely smooth – enjoy!
For the best flavor, marinate the dip in the refrigerator for a minimum of 30 minutes before serving.
FAQs
Edamame hummus has the same bright, lemony, garlicky, tahini flavors as regular hummus but with ‘fresh’ tasting, nutty edamame replacing the chickpeas.
You can purchase raw or pre-cooked edamame. We prefer the latter, but we will often boil frozen edamame in salted water to thaw the beans and add flavor. Technically, you could simply thaw them, though.
Edamame beans (which are immature soybeans) are jam-packed with good-for-you nutrients and micronutrients.
Along with heaps of fiber and plant-based protein a single cup of shelled edamame contains 115% of your daily folate, 56% vitamin K1, 25% magnesium, 20% iron, 19% potassium, 10% calcium, and more.
The beans also contain almost ⅔ lower carbs than regular hummus, making this a great, healthy snack for those on a low-carb diet.
Pro Recipe Tips
- Use high-quality ingredients: This is a simple dip, so make sure to use fresh edamame, high-quality tahini, and fresh lemon juice for the very best flavor.
- For thinner/thicker dip: Adjust how much water (or ice) you add.
- For the creamiest dip: Blend the ingredients thoroughly, pausing to scrape the sides of the jug as needed. Also, warm edamame beans break down best, then the ice helps to make a super fluffy, creamy texture.
How To Serve Edamame Hummus
Enjoy this edamame spread or dip with:
- Pita bread or pita chips
- Air fryer tortilla chips
- Cheezy snack crackers or breadsticks
- Crudites like celery, cucumber, bell pepper, and carrot sticks
- As part of a vegan charcuterie board (with pickles, vegan cheese, olives)
- In a salad bowl or Buddha bowl
- Over a baked stuffed sweet potato
- Spread over vegan sandwiches, wraps, and burgers (like a baked falafel wrap)
Storage Instructions
Store the edamame hummus in an airtight container in the refrigerator for up to 5 days. It will taste even better on day two.
You can also freeze it for up to 4 months in a freezer-proof container. Leave it to thaw in the refrigerator overnight or for several hours at room temp.
Edamame Hummus
Video
Ingredients
- 1 (12-ounce) bag of frozen shelled edamame
- ½ cup of unroasted tahini
- ¼ cup water
- 2 lemons, juiced
- 1 garlic clove, chopped
- ½ teaspoon ground cumin
- 3 tablespoons of olive oil
- Salt, to taste
- 1 heaping cup of ice
Instructions
- Boil the edamame in salted water for 5 minutes then drain.
- To the cup of a food processor add the cooked edamame, tahini, water, lemon juice, garlic, and cumin. Turn on the food processor and while it is running, add the olive oil. Process for one minute.
- Remove the lid, and using a spatula, push down any large chucks on the walls of the food processor. Taste and add salt to taste. Add the ice and blend for 2 minutes or until smooth.
Notes
- Use high-quality ingredients: This is a simple dip, so make sure to use fresh edamame, high-quality tahini, and fresh lemon juice for the very best flavor.
- For thinner/thicker dip: Adjust how much water (or ice) you add.
- For the creamiest dip: Blend the ingredients thoroughly, pausing to scrape the sides of the jug as needed. Also, warm edamame beans break down best, then the ice helps to make a super fluffy, creamy texture.
Where does the “heaping cup of rice” come in? Is that a typo?? I am excited to try this recipe, but confused by the rice in the ingredients since it is not in the video or the instructions…
Hi! It’s actually a heaping cup of ice, not rice! The ice gives it that extra yummy hummus texture! Hope you enjoy the recipe if you give it a try!
I have a big bag of dry soybeans that I want to try this with.. I don’t know why I never thought of just making it into hummus! Any thoughts on adjustments in that situation? Thank you!
We at Plant-Based on a Budget haven’t tried out that sub yet so can’t guarantee the results. But please let us know whow it turns out if you give it a go! 🙂
Not your standard hummus!! Delicious and unique.
Yess! It’s the best!
This Edamame Hummus is SO GOOD! Can’t wait to make it again soon.
Right?! It’s the best hummus!
Such a yummy hummus!