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Will you be entertaining on America’s second-largest food holiday this Super Bowl Sunday? If so, edamame hummus is a protein-packed dip sure to bowl the whole gang over!

My edamame hummus recipe is sort of a cross between traditional hummus and guacamole (it’s made with avocados), but I really think the end result most closely represents humus rather than guacamole. And although it is invariably considered a “health food”, hummus is still one dish just about everyone loves.

Even your friends and family members who could care less about healthy eating will almost always tuck into the hummus, so it definitely makes for safe Super Bowl snacking. 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-mess (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….

Not So Healthy Hummus

All hummus is not created equal.

Traditionally, hummus is made with tahini, which is a seed butter similar to peanut butter, it’s just that tahini is made from sesame seeds rather than peanuts. 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 (which is made from the whole sesame seed) is healthier than sesame seed oil. Peanuts and peanut butter are healthier than peanut oil. Why? “Whole fats” from foods like raw nuts, seeds, olives, avocados, hemp seeds, flax seeds etc. 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 such as nuts, seeds, olives, coconuts and avocados for excess oil you’d be getting a lot more fiber, phytonutrients, disease-preventing plant ste­rols, and a number of other nutrients that would be much more useful at protecting your heart and 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.

The second healthiest hummus is going to be one made with 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.

The least healthy hummus are the commercial ones made with cheaper and much less healthy, antioxidant-poor, omega-6 rich processed and pro-inflammatory vegetable oils (such as soybean oil, pure vegetable oil, etc.) 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…

Edamame Hummus Has No Added Oil

Just like tahini, avocado is a “whole” fat and therefore any hummus that is made with avocado is going to be nutritionally superior to a hummus recipe or store-bought hummus that is 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.

Game on!

Edamame Hummus Recipe

Edamame Hummus

• Author: Ivy Larson
• Prep Time: 5 minutes
• Total Time: 5 minutes
• Yield: 4 1x

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Ingredients

• 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

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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. Add the avocado and cumin and process until smooth and creamy. Transfer to a small serving bowl and stir in Tabasco and shredded onion. Serve at once.

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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.