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30 30 Minutes or Less GF Gluten-Free DF Dairy-Free FF Freezer Friendly VG Vegetarian

Edamame Dip

5
/5
10 mins
13 Comments
Jump to Recipe
By: Rachel GurkPosted: 02/03/2023Updated: 02/03/2023

This post may contain affiliate links. Please read my disclosure policy.

Dip, text overlay reads "edamame dip - so good!"
Dip, text overlay reads "easy edamame dip."
Dip, text overlay reads "edamame dip - so good!"
Dip, text overlay reads "easy edamame dip."
Bright green and deliciously creamy, this 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. 

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. 

Recipe Overview

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

Bright green edamame dip with small pitas.
Table of Contents
open
  • 1 Recipe Overview
  • 2 Eda..What?
  • 3 About this Recipe
  • 4 How To Serve This Dip
  • 5 FAQs
  • 6 Make It Your Own
  • 7 Make-Ahead Ideas
  • 8 Storage Tips
  • 9 Healthy Dip Recipes
  • 10 Get the Recipe: Edamame Dip

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.

Eda..What?

Not sure how to pronounce “edamame”? I’ve got you covered! Say it like this: eh·duh·maa·may. 

Edamame dip topped with green onions.

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.
Overhead view of dipped served with mini pitas.

FAQs

Which has more protein, chickpeas or edamame?

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.

What tastes good with edamame?

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.

Make-Ahead Ideas

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.

Storage Tips

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.

Dip drizzled with olive oil.

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!

Bright green edamame dip topped with green onions.
Recipe

Get the Recipe: Edamame Dip

5 from 3 votes
Prep Time: 10 mins
Total Time: 10 mins
10 servings
Print Rate Recipe
Prevent your screen from going dark
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.

Ingredients

  • 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

Instructions

  • 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.

Notes

  • 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.

Nutrition Information

Serving: 0.25cup, Calories: 105kcal, Carbohydrates: 7g, Protein: 4g, Fat: 7g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Sodium: 179mg, Potassium: 220mg, Fiber: 2g, Sugar: 1g, Vitamin A: 50IU, Vitamin C: 1mg, Calcium: 42mg, Iron: 1mg

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.

© Author: Rachel Gurk
Did You Make This?Be sure to upload a photo & tag me at @RachelCooksBlog. I love seeing what you made!
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This recipe was originally shared as a guest post on The Jersey Girl Cooks. 

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  1. Christina Williamson says

    March 30, 2020 at 7:02 pm

    I think this good one

    Reply
    • Rachel Gurk says

      March 31, 2020 at 2:24 pm

      Thank you so much!

      Reply
  2. Mom says

    August 22, 2011 at 11:42 am

    I can vouch for this dip–I got to try it at Rachel’s and it’s very tasty and kind of addictive. But hey, it’s healthy!

    Reply
  3. Geni says

    August 21, 2011 at 11:03 am

    I checked it out and your dip looks so wholesome and fabulous! You are a scrabble player? Me too! Do you play Words with Friends?! I would love to find you there and start a match. The challenge is on my friend and the gauntlet thrown down…so email me your WWF name and I’ll start a game. Happy cooking and want to see more cute toddler pics. Missing those.

    Reply
    • Rachel says

      August 21, 2011 at 11:13 am

      You’re right! The little one hasn’t been making much of an appearance around here lately. I will work on that. I do play Words with Friends, although mine has been acting up lately, all my games keep disappearing! I would love to play you though! My user name is racheldanae.

      Reply
    • Rachel says

      August 21, 2011 at 11:49 am

      New post, all pics. Just for you Geni :)

      Reply
      • Geni says

        August 21, 2011 at 5:09 pm

        YAY!!!! You made my day with this. My babies are 16 and 13…not as cute as pudgy little toddlers and a little bit more sassy.

        Reply
  4. Baking Serendipity says

    August 20, 2011 at 1:34 pm

    I love the bright green color of this dip :) Headed over to check out the guest post now!

    Reply
  5. Vicki Bensinger says

    August 20, 2011 at 10:20 am

    This looks great. I also make an edamame dip that’s similar and feel so healthy when I eat it. Plus it’s delicious! Now I have another version of it to make. Thanks.

    Reply
  6. Ashley@BakerbyNature says

    August 20, 2011 at 5:01 am

    Clicking my way over now- i’m obsessed with the edamame hummus from Trader Joe’s, and making it at home will be amazing!

    Reply
  7. Maris (In Good Taste) says

    August 19, 2011 at 8:14 pm

    On my way over!

    Reply
  8. brandi says

    August 19, 2011 at 4:33 pm

    looks great – checking it out now :)

    Reply
  9. Lisa says

    August 19, 2011 at 2:28 pm

    Thanks so much for doing the guest post. Can’t wait to try the dip! It looks really good!

    Reply

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