This creamy edamame dip is perfect for your next get-together or as a protein-packed afternoon snack to get you through to dinner.

Have you ever tried edamame dip? It’s similar to hummus but made with edamame beans instead of chickpeas. Edamame beans are immature soybeans that are packed with nutrients.

Making edamame dip is easy; you will wonder why you haven’t done it sooner. This recipe features Asian-inspired seasonings, including sesame oil and miso. But you could make it Mediterranean-style, like hummus, with tahini, garlic, olive oil, and lemon juice.

Health Benefits of Edamame

Edamame is a legume, a category that includes beans, peas, and lentils. Legumes are an excellent source of vegan protein. But whether you are vegan or not, most people would benefit from eating legumes regularly, as they come with an array of health benefits. Here are some benefits of edamame specifically:

Overall nutrition

Edamame is packed with nutrients, including protein, fiber, healthy fat, antioxidants, folate, magnesium, and calcium. A fun fact about edamame, and soy in general, is that it’s one of the few plant-based sources of protein that contains all the amino acids. Edamame beans provide about 9 grams of protein per half cup, making them one of the highest vegan protein sources.

Heart health

The high fiber and healthy fat in edamame dip can help promote healthy cholesterol levels and overall heart (cardiovascular) health.

Digestive health

Edamame contains soluble and insoluble fiber, which can help promote bowel regularity, keep you full longer, and promote a healthy gut microbiome. A half cup of edamame has about 4 grams of fiber.

Diabetes and blood sugar management

Whether you have diabetes or prediabetes, regular fiber consumption can help reduce blood sugar spikes and lower your hemoglobin A1C levels. Edamame’s protein and healthy fat also help slow blood sugar absorption, making it a smart snack for blood sugar management, especially when paired with whole grains and veggies.

Perimenopause and menopause support

Edamame contains phytoestrogens (estrogen-like compounds from plants). These phytoestrogens, known as isoflavones, may help reduce symptoms related to declining estrogen levels, such as hot flashes and night sweats. (source 1, source 2)

Osteoporosis prevention and bone health

Edamame dip contains magnesium and calcium, two essential nutrients for bone health. It’s also a good source of protein, and studies show that a high-protein diet, combined with adequate calcium, can help prevent osteoporosis and reduce fracture risk. (source 3) The isoflavones in edamame may even help minimize bone loss during perimenopause. (source 2)

Edamame Dip is Delicious and Affordable

Of course, edamame beans are also delicious, at least in my opinion! Many people shy away from tofu, which is made from soybeans. While I encourage everyone to try tofu a few different times and cook it a few different ways before giving up on it, edamame has a distinct flavor profile and texture. One of the best ways to try edamame is at an Asian restaurant, where it’s often available as an appetizer.

Edamame is also an affordable source of protein. Most grocery stores sell bags of edamame in the frozen section. I usually buy the kind that is already deshelled and ready to go. To cook the beans, blanch them in boiling/simmering water for 4-6 minutes and drain. That said, my local grocery store also sells precooked edamame in little containers in the salad section, and these are perfect for making a quick, protein-packed lunch salad (but they are more expensive).

Equipment Needed to Make Edamame Dip

To make this dip, you need a food processor. I use a Cuisinart 9-cup food processor for everything from hummus to bliss balls to pizza dough. I use a mini food processor for smaller-scaled items such as basil parsley sauce and dressing.

Delicously Creamy Edamame Dip

Looking for a tasty alternative to the usual hummus dip? Try this edamame dip. It's easy to make, filled with flavor, and naturally high in protein.

Print Recipe Pin Recipe

Course Appetizer, Snack

Cuisine vegan, Vegetarian

Servings 4 people

Equipment

• 1 food processor

Ingredients

  

• 1 ½ cups frozen edamame
• 2 tablespoons avocado oil or extra virgin olive oil
• 2 tablespoons lemon juice, fresh
• 1 tablespoon white miso
• 2 teaspoons sesame oil
• 1-2 cloves garlic
• ¼ teaspoon salt to taste
• 1-2 tablespoons water

Instructions

 

• Blanch edamame according to package directions. (Generally, bring water to a boil, add frozen edamame, and cook for about 5 minutes, until bright green and tender). Drain the edamame and let cool slightly. Reserve a small spoonful of edamame for garnish if desired.
• Add edamame, oil, lemon juice, miso, sesame oil, garlic, and salt to a food processor. Blend for 1-2 minutes, until well combined, scraping down sides as needed. Add water, 1 tablespoon at a time, until you get a creamy consistency. Taste test and adjust seasonings as desired.

Notes

Garnish suggestions: sesame seeds, chili flakes, chopped scallions, cooked edamame.

Serving suggestions: raw veggies, crisp bread, crackers, tortilla chips, pretzels. 

Keyword edamame, high protein, high-fiber, soy