Edamame Hummus

Edamame Hummus is a protein-packed dip that everyone is going to love. Made with edamame, avocado, fresh garlic and lime juice, I guarantee it will be a family favorite.

My edamame hummus recipe is a cross between traditional hummus and guacamole because it has avocados. I really think the end result most closely represents humus rather than guacamole though. Hummus is considered a “health food” and is still one dish that just about everyone loves.

A Healthier Edamame Hummus

Even your friends and family members who could care less about healthy eating will almost always tuck into the edamame hummus. Sure the not-so-health-conscious might be using hummus as a chip dip, but at least they won’t be dipping their chips in some mayo-based dip.

Speaking of mayo, it is entirely possible to make a “Clean” mayo with unrefined and nutrient-dense ingredients. Check out my homemade healthy mayo recipe HERE.)

But here’s the deal, not all hummus is as healthy as you might think….

All Hummus is Not Made Equal

Traditionally, hummus has tahini, which is a seed butter similar to peanut butter. Tahini is a processed sesame seed rather than legume. Tahini is a super healthy food and any traditional hummus recipe that is made with tahini and no added oil is going to be your best bet.

This is because when it comes to fats, it is always, always healthier to eat fat in it’s “whole” food form. That means olives are healthier than olive oil. Sesame seeds and tahini is healthier than sesame seed oil. Peanuts and peanut butter are healthier than peanut oil.

Whole Healthy Fats are from Whole Foods

“Whole fats” come from foods like raw nuts, seeds, olives, avocados, hemp seeds, flax seeds. They contain the fiber, phytonutrients, antioxidants and micronutrients naturally found in the “whole” food yet missing in processed oils.

In fact, if you swap “whole” plant-based fats for excess oil you’d be getting a lot more benefit. Such as more fiber, phytonutrients, disease-preventing plant ste­rols, and a number of other nutrients that would be much more useful at protecting your heart. In addition, they would protect your overall health compared to consuming oils alone. (1) You can read more about why “whole” fats from plants are healthier than their oily cousins HERE.

Hummus Made with Extra Virgin Olive Oil

The second healthiest hummus is going to be use extra virgin olive oil. Not just plain or “pure” olive oil, but “extra virgin”. That’s because extra virgin olive oil has a lot more nutrition and is richer in antioxidants than regular olive oil since it is made from the first olive pressing.

Identifying Unhealthy Hummus Choices

The least healthy hummus are the commercial ones made with cheaper and much less healthy oil. These oils are typically antioxidant-poor, omega-6 rich processed and pro-inflammatory vegetable oils. If the only fat that is used in a store-bought hummus is a pro-inflammatory, low-quality oil like soybean oil I would just skip the hummus altogether.

That brings us to my no-oil added edamame hummus recipe…

How to Make Edamame Hummus

Just like tahini, avocado is a “whole” fat. Therefore any hummus that is made with avocado is going to be nutritionally superior to a hummus made with oil.

Both green in color, avocados and edamame blend together harmoniously in appearance and taste and the cashmere-creamy mashed avocado contributes the perfect texture. Plus it looks vibrant and appetizing, so it’s a great appetizer for casual entertaining.

Edamame Hummus

Print Recipe

Edamame Hummus that is healthy because it’s made with whole avocados. Much healthier than hummus made with oil. Guarenteed!

• Author: Ivy Larson
• Prep Time: 5 mins
• Total Time: 5 minutes
• Yield: 4 1x
• Category: Hummus
• Method: Food Processor
• Cuisine: Greek
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

• 3/4 cup organic edamame beans, shelled
• 3 cloves garlic, minced
• 3 tablespoons lime juice
• Unrefined sea salt, to taste
• 2 small Haas avocados
• 1/4 teaspoon cumin
• Dash of Tabasco, optional
• 1/4 cup shredded onion

Instructions

1. Place edamame, garlic, lime juice and salt in a mini food processor; process for 1 full minute, or until ingredients are well-blended.
2. Add the avocado and cumin and process until smooth and creamy.
3. Transfer to a small serving bowl and stir in Tabasco and shredded onion. Serve at once.

References:
1. R. Segura, C. Javierre, M. A. Lizarraga, and E. Ros, “Other Relevant Components of Nuts: Phytosterols, Folate and Minerals,” British Journal of Nutrition 96, suppl. 2 (2006): D36–44.