Making vegan edamame hummus is easy! I discovered these incredible crackers called Mary's Gone Crackers while shopping at Whole Foods. They are vegan, gluten-free, and have a fabulous crunch. Although I have been avoiding carbs other than whole grains and rice, I genuinely have to say; these crackers are the BOMB! For those who choose vegetables instead of crackers, for dipping into this vegan edamame hummus recipe, the flavors explode!
So, if I buy crackers, I need to make a dip. Store-bought hummus, although delicious, is not the same as the homemade version. First, you determine the ingredients in your hummus! The fewer ingredients, the cleaner the hummus. You can also specify the fat content, which is always my goal.
Oil-free crackers for that vegan edamame hummus
- Lundberg Brown Rice Rice Cakes
- Edward & Sons Brown Rice Snaps (some are not oil-free so read the label)
- Mary’s Gone Crackers
- Engine 2 Crackers & Crisps (found at Whole Foods)
- Wasa Crispbread
- Ryvita Crispbread
I bought Mame, which are the soybeans inside the edamame, removed. You can find Mame in the freezer section. It will save you some time. Of course, you have to cook them first, following the bag instructions. Vegan Low-Fat Edamame Hummus is so easy to make!
How to make edamame hummus
Then, it's easy and 1,2, 3. All you need is tahini, water, cumin, lemon, paprika, and garlic, and you have an incredible homemade hummus.
- Frozen Mame (Shelled edamame)
- Tahini (or substitute aquafaba for a tahini-free version)
- Water
- Lemon juice
- Garlic
- Cumin
- Paprika
Garnish
- A few mame beans separated prior to blending edamame
- Harissa or chopped roasted red peppers
- A simple touch of fresh chopped green onions, chives, parsley, rosemary, or dill is another brilliant way to add more flavor to your hummus.
As a garnish, I added Harissa. However, harissa is a little spicy, so if you don't like it, roasted red peppers supply the same vibrant color without the spice.
Other ways to use edamame hummus
- Sandwich spread
- Serve with vegetables
- Dip pita bread or crackers
- Stuff into small tomatoes or baby bell peppers
- Rice cakes
- Pretzels
FAQ
What is edamame hummus?
- Edamame hummus replaces traditional chickpeas with edamame, which is young soybeans.
How long does homemade hummus last in the refrigerator?
- Homemade hummus will last 3-4 days in the refrigerator compared to store-bought hummus which lasts 6-7 days after opening.
Where do I find edamame in the grocery store?
- Mame or shelled edamame is found shelled in the produce section packaged near the healthy food section. Or shelled edamame is also found in the freezer, vegetable section.
How much protein is in edamame hummus?
- There are 2 grams of protein in 2 Tablespoons of edamame hummus?
Is edamame hummus gluten-free?
- Yes, vegan and gluten-free, edamame hummus is a healthy way to dip; make sure you choose vegetables or gluten-free pita or crackers.
📖 Recipe
Edamame Hummus
Ingredients
- 1 pound shelled edamame
- 2 Tablespoons Tahini or use aquafaba for a tahini-free hummus
- ½ cup Water
- ¼ cup Lemon juice
- 2 cloves Garlic minced
- 2 teaspoons Cumin +¼ teaspoon for garnish
- 1 teaspoon Paprika
GARNISH
- A few mame beans separated prior to blending Edamame
- 1 Tablespoon harissa or chopped roasted red peppers
Instructions
- Edamame has pods inside; mame is already shelled. I bought shelled Edamame called Mame to save myself some time. Either will work, but keep in mind, if you buy edamame, you will need to shell it prior to processing.
COOK THE EDAMAME
- My frozen bag required microwaving for 5 minutes on high. Follow directions on the particular bag you purchased.
- Allow cooling. If you are in a hurry, put it in the refrigerator for 10 minutes.
PROCESS ALL INGREDIENTS IN A FOOD PROCESSOR
- I used the small bowl for my food processor.
- Place cooked, cooled Mame into the food processor with all the ingredients.
- If you want to use Mame for the garnish, take a few beans out prior to blending the rest.
- Blend until smooth.
- Place in a dish.
- Sprinkle with additional cumin.
- Add a Tablespoon of harissa and Mame pods if you reserved some for garnish.
- Or, for a less spicy garnish, add chopped roasted red peppers.
Notes
Garnish
- A few mame beans separated prior to blending edamame
- Harissa or chopped roasted red peppers
- A simple touch of fresh chopped green onions, chives, parsley, rosemary, or dill is another brilliant way to add more flavor to your hummus.
- As a garnish, I added Harissa. However, harissa is a little spicy, so if you don't like it, roasted red peppers supply the same vibrant color without the spice.
Oil-free crackers for that vegan edamame hummus
Lundberg Brown Rice Rice CakesEdward & Sons Brown Rice Snaps (some are not oil-free so read the label) Mary’s Gone Crackers Engine 2 Crackers & Crisps (found at Whole Foods) Wasa Crispbread Ryvita Crispbread
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
Jo-Anne Lowe
Kathy, is this one pound of shelled or unshelled edamame? Could make a big difference!
Thanks
Kathy Carmichael
shelled, called mame ( I buy it already shelled in the freezer department)