Bright green and deliciously creamy, edamame dip is nutritious and super satisfying. You’ll want to keep a container of this dip in your fridge to spread on sandwiches and wraps, too.
Why you’ll love it: Edamame dip is a great spread as well as a dip. Use instead of mayonnaise to add flavor and nutrition to your wraps and sandwiches.
How long it takes: 10 minutes
Equipment you’ll need: food processor
Servings: makes 3 cups
Have you tried edamame? Edamame beans are delicious, packed full of protein, and rich in vitamins and minerals. In case you didn’t know, edamame beans are actually immature soybeans, or, soybeans in a vegetable state.
You can usually find them in the freezer section of your grocery store, included with other frozen vegetables. Often they are sold in the pod, which is inedible but easily removed. Shelled edamame may be called mukimame.
Isn’t this edamame dip a beautiful green? It’s delicious spread on crackers, sandwiches, and wraps or use it as a dip for veggies. You could compare it to hummus, which is made with chickpeas.
The dip is vegan friendly with no dairy products, and gluten free.
Do you like avocado toast? Avocado toast is basically mashed avocado on a slice of toast. This edamame dip is a great substitute for avocado or guacamole. A bonus is that it doesn’t turn brown in the fridge like mashed avocado!
Edamame dip is great on a crostini, too, with diced grape tomatoes, and an extra drizzle of olive oil. I love to top it with my favorite pickled red onions.
Not sure how to pronounce “edamame”? I’ve got you covered! Say it like this: eh·duh·maa·may.
About this Recipe
You can make this dip in about ten minutes. Your food processor will do most of the work for you. There’s no cooking involved; you won’t even have to turn on your stove.
All you’ll need to make the recipe is edamame beans, green onions (scallions), garlic, hot sauce, and sea salt. If one of those ingredients isn’t your cup of tea, it’s easy to make substitutions or simply omit it.
Put all the ingredients into your food processor, using the S-blade. Pulse a few times, so that everything gets chopped finely. Then while the processor is running, drizzle in extra virgin olive oil and water until the dip is just the consistency you like.
That’s it! Scrape it into a bowl and it’s ready to serve.
Be sure to look for the recipe card below for specific instructions, measurements, and nutrition information.
How To Serve This Dip
- Serve the dip with pita rounds, crackers, crostini or vegetables.
- Use it as a healthy substitute for mayonnaise or other spreads on sandwiches, wraps, or burgers.
- Substitute it for guacamole and serve it with chips and salsa, or as a topping for tacos or burritos.
Edamame is higher in protein and lower in calories than chickpeas. One cup of edamame beans contains 17 grams of protein with 224 calories. In comparison, one cup of chickpeas contains 14.5 grams of protein with 269 calories.
Both edamame and chickpeas contain lots of other nutrients and fiber. You really can’t go wrong with either one.
Are mukimame and edamame the same thing?
Technically, edamame are immature soybeans in the pod. Mukimame are the shelled soybeans; the pods are inedible and usually discarded. However, to avoid confusion, most people refer to both products, unshelled or shelled, as edamame. You may see products sold as either edamame or mukimame so it’s good to be aware of the distinction.
Since edamame beans have a relatively mild flavor, they blend well with many other flavors. Some people compare them to peas or baby lima beans. They have a buttery texture and just a hint of sweetness.
Just like hummus, you can season or garnish edamame dip with herbs, roasted garlic, roasted red peppers, pine nuts, etc. Some recipes add toasted sesame oil, miso, wasabi, or smoked paprika.
Make It Your Own
- Increase the garlic, or omit it if you like.
- Increase or omit the hot sauce, or stir in a pinch of red pepper flakes instead.
- Substitute chopped fresh cilantro or fresh parsley for the green onions, or simply add them.
- Replace a tablespoon or two of the water with fresh lemon or lime juice. Stir in a teaspoon of finely shredded zest.
- For an oil-free dip, substitute plain yogurt for the olive oil.
- Substitute tahini for the olive oil.
Because this dip stores so well in the refrigerator or freezer, it’s a great make-ahead recipe. It’s just as easy to make a double batch as a single batch; simply double all the ingredients (as long as it all fits in your food processor). Freeze what you aren’t going to use within a week.
Having an impromptu get-together? Take a container of the dip out of the freezer. Depending on the size of your container, it will thaw pretty quickly. Make a quick charcuterie board with crackers, edamame dip, cheese, and veggies and you’re good to go.
Put any leftover edamame dip in an airtight container and it will keep for a week in the refrigerator.
The dip can also be frozen for up to six months. I like to freeze it in individually sized containers. It’s perfect for lunches. Put the frozen dip in your lunch and it’s thawed and ready to eat by lunchtime.
Healthy Dip Recipes
Here’s a few more recipes you may like:
- Vegetable dip – this healthier vegetable dip is made with yogurt.
- Whipped feta with lemon and dill
- Herbed feta dip
- Dill vegetable dip (healthier version)
- Healthy southwestern black bean dip (with extra protein)
- Roasted cauliflower and cheddar dip
- Spinach dip – two easy ways to make this dip!
Did you make this? Be sure to leave a review below and tag me @rachelcooksblog on Facebook, Instagram, or Pinterest!
- 16 ounces shelled edamame (mukimame), thawed if frozen (about 3 cups)
- ½ cup roughly chopped scallions or green onions (about 2 scallions)
- 1 teaspoon chopped garlic (1 small clove)
- ¾ teaspoon sea salt
- ¼ teaspoon hot sauce, more to taste
- ¼ cup extra-virgin olive oil
- ½ cup cold water
- Combine thawed edamame, scallions, garlic, salt, and hot sauce in food processor fitted with S-blade. Process until fairly smooth.
- With food processor running, drizzle in olive oil and water until a smooth consistency is reached. Taste and season with additional salt, if needed.
- Serve with crackers, vegetables, or spread on a sandwich.
- Makes 2 ½ cups. Serving size: ¼ cup (4 tablespoons).
- Refrigerated dip will keep for up to a week. The dip can also be frozen for up to six months. It’s great for lunchboxes; freeze it in small containers and it will be thawed by lunchtime.
- Flavor Variations: Substitute lime or lemon juice for some of the water. Substitute plain yogurt for the olive oil for an oil-free version. Tahini can be substituted for the olive oil if you prefer. Instead of, or in addition to the green onions, add chopped cilantro or parsley. Omit or increase garlic. Omit or increase hot sauce.
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
This recipe was originally shared as a guest post on The Jersey Girl Cooks.
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