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Edamame

Photo by: Christopher Hirsheimer
Comments: 0
 

Recipe

This fresh, green, creamy dip has all the classic hummus flavors of garlic, cumin, and lemon, but it is light on the cumin and garlic in favor of a big citrus punch. Its mellow, bright flavor and smooth texture make it the perfect companion to the bold spicy shards of pita.

Yield: Serves 12

Ingredients

  • 2 cups frozen shelled edamame, cooked according to package directions
  • 1 cup silken tofu, drained
  • ½ teaspoon salt, plus more to taste
  • Pinch of white pepper, plus more to taste
  • 1½ teaspoons ground cumin, plus more for garnish
  • 3 cloves garlic, minced (about 1 tablespoon)
  • ¼ cup olive oil
  • 1/3 cup fresh lemon juice, plus more to taste
  • Spiced Pita Chips

Directions

 

Set 1 tablespoon of the edamame aside for a garnish. Place the rest, along with the tofu, salt, pepper, cumin, garlic, oil, and lemon juice, in a food processor and process until very smooth, about 2 minutes. Taste and adjust the seasoning with more salt, pepper, and lemon juice, if desired. At this point, you can refrigerate the hummus in an airtight container for up to 3 days.

Transfer the hummus to a serving bowl and garnish with the reserved edamame and a sprinkle of cumin. Serve with the spiced pita chips.

Notes

Eating Well Tip:

Edamame are young green soy beans. Once considered an exotic Japanese ingredient, you can now find them shelled and unshelled in the freezer case in most grocery stores. In Japan, edamame are usually eaten as a snack, boiled or steamed in their shells and lightly salted. Served that way, they are a fun finger-food. You just scrape the beans into your mouth with your teeth and discard the shell.

Shelled edamame are bright green nuggets that can be used just as you would any bean, hot or cold. They just need to be steamed for about 4 minutes from frozen and they are ready to go.


© 2008 Ellie Krieger
 

Nutritional Information

Nutritional information is provided by the author.

Makes 3 cups
Serving size: ¼ cup hummus plus 4 Pita Chips

Per Serving:
Calories: 195
Total fat: 12g
Mono: 7g
Poly: 1.5g
Sat: 1.5g
Protein: 5g
Carb: 18g
Fiber: 3.5g
Chol: 0mg
Sodium: 325mg

Excellent Source of Manganese.

Good Source of Fiber, Protein, Selenium.

 

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