Although most people are familiar with edamame as a steamed vegetable for dipping in soy sauce, I made an edamame dip today that tasted incredible. And then, I decided I liked it so much; I used the leftovers as an edamame spread of a sandwich. Not only is this edamame dip recipe easy to make, it only has a few simple ingredients.
I often add mame (shelled edamame) to stir-fries and salads. Since I love the texture and taste of edamame, it made sense to create an edamame dip for vegetables instead of making hummus.
What is edamame?
Edamame is a preparation of immature soybeans in the pod, found in cuisines with origins in East Asia. The pods are boiled or steamed and served with salt or other condiments. In Japan, they usually blanch the pods in 4% saltwater.
For this edamame dip recipe, I purchased frozen mame (shelled edamame) from the freezer section of my grocery store or pre-cooked and packaged in the produce section.
If frozen, cook the edamame first, according to the package directions.
What does edamame taste like?
Even though edamame comes from the same soybean that makes tofu, it has quite a different taste than bland tofu. Instead, edamame's flavor resembles butter beans with its firm texture and butteriness. However, edamame also possesses a natural sweetness with a touch of nuttiness. For that reason, these soybeans make the perfect base for a dip.
What is edamame dip?
Once cooked, allow the edamame to cool completely. Then combine the cooked edamame with a few simple ingredients in a food processor and process until all the ingredients form a thick pasty texture.
- Mame(shelled edamame)
- Walnuts
- Garlic
- Shallot
- Parsley
- Lemon juice
- Salt and pepper to taste
Is edamame good for you?
According to Healthline, these little soybeans are legumes rather than vegetables. Nevertheless, edamame's nutritional profile looks promising.
- High in protein
- May lower cholesterol
- It doesn't raise blood sugar
- Rich in vitamins and minerals
- May reduce menopausal symptoms
- Reduce bone loss
- Aids in the reduction of breast and prostate cancer
Edamame spread
Also, I loved this dip so much that it inspired me to make a sandwich.
- Whole grain bread
- Edamame spread
- Sliced tomato
- Pickled Red Onions
- Avocado
- Romaine Lettuce
FAQ
How many calories are in edamame?
- 1 cup of edamame has only 189 calories
Where do I find shelled edamame?
- Typically, I find Mame (shelled edamame) in the freezer section. Or, cooked prepackaged mame is located in the produce section.
How do you cook edamame?
- Frozen edamame is generally steamed or boiled. Follow the directions on the freezer package. Fresh edamame, on the other hand, is steamed or often stir-fried.
What do I serve edamame dip with?
- I served my edamame dip with cut vegetables, pita bread, roasted vegetables, rice crackers, rice cakes, or pretzels.
Tips
- Use the large blade in the food processor and pulse until all the ingredients form a thick paste. The edamame dip recipe should be somewhat chunky.
- Refrigerate for an hour to chill
- If using a sandwich, spread on the bread with a knife and add any preferred sandwich toppings.
- Use basil or cilantro instead of parsley for a unique flavor.
- Add ½ cup water and blend to make an edamame pesto sauce for pasta or dressing on a potato.
Dip lovers...check out these yummy vegan dip recipes
- Spinach Artichoke Dip
- White Bean Dip
- Fruit Dip
- Vegan Layered Greek Dip
- French Onion Dip
- How to Make Your Own Vegan Pumpkin Crack Dip
- Vegan Secret Sauce (Perfect For Burgers and Dips!)
- Non-Dairy Blue Cheese Dip
- 7 Layer Taco Dip
- Homemade Vegan Nacho Cheese Sauce
📖 Recipe
Edamame Dip
Ingredients
Dip/Spread Ingredients
- 1 ¼ cup frozen cooked of fresh mame shelled edamame
- ½ cup raw walnuts
- 2 cloves garlic
- 1 small shallot
- ¼ cup parsley or herb of choice
- 1 teaspoon fresh lemon juice
- Salt and pepper to taste
Sandwich Ingredients
- Whole-grain bread
- ½ head romaine lettuce
- 2 large tomatoes cut into slices
- 1 cup pickled red onions or raw red onions
- 2 avocados sliced thin
Instructions
- Cook mame according to package instructions. Allow cooling completely.
- Add all the ingredients to a food processor with a large blade.
- Pulse until all ingredients are combined and resemble a thick paste.
- Place in the refrigerator to chill until ready to serve.
- Serve with vegetables, pita, crackers, rice cakes, or pretzels.
- Or serve as a sandwich spread with your favorite bread and sandwich toppings.
Notes
Tips
- Use the large blade in the food processor and pulse until all the ingredients form a thick paste. The edamame dip recipe should be somewhat chunky.
- Refrigerate for an hour to chill
- If using a sandwich, spread on the bread with a knife and add any preferred sandwich toppings.
- Use basil or cilantro instead of parsley for a unique flavor.
- Add ½ cup water and blend to make an edamame pesto sauce for pasta or dressing on a potato.
- I served my edamame dip with cut vegetables, pita bread, roasted vegetables, rice crackers, rice cakes, or pretzels.
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! 🙂
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