Edamame Hummus Recipe: Creamy, Protein-Packed Dip

Learn how to make a creamy, bright Edamame Hummus in about 10 minutes with simple ingredients—recipe and tips from a dietitian.

This smooth, green edamame dip is easy enough for busy weeknights and elegant enough for a party platter. It’s a delicious alternative to traditional chickpea hummus and a crowd-pleaser—teenagers included.

Edamame gives you that vibrant green color while adding plant-based protein and fiber to help you feel satisfied longer.

What is Edamame?

Edamame are immature soybeans harvested while still green. They’re typically sold in the pod or shelled; the edible part is the bean inside the pod.

What is Hummus?

Traditional hummus is a Mediterranean spread made from chickpeas and tahini, often seasoned with garlic, lemon, and olive oil. This recipe swaps chickpeas for edamame, creating a similar creamy texture with a green color and the benefits of soy.

Dietitian Tips

Tip 1 — Dips are an easy way to increase protein and fiber at snacks and meals. Edamame adds plant protein and nutrients, making the snack more satisfying than a simple dressing.

Tip 2 — Use language that resonates with your family. If a teen cares about protein, mention that this dip is made with edamame, a plant protein. If color is a concern, present it as a new hummus flavor rather than emphasizing that it’s green.

How to Serve Edamame Hummus

Serve edamame hummus the same ways you enjoy classic hummus. It’s great as an appetizer, snack, or a flavor boost for meals.

• Dip: Serve with raw or blanched vegetables, pita chips, pita wedges, or whole grain crackers.
• Spread: Use on sandwiches or flatbreads, or as the base for a hummus veggie wrap.
• Pasta sauce: Thin with a little broth or pasta water for a creamy, savory sauce.
• Salad dressing: Thin with water or lemon juice and drizzle over salads for a creamy dressing.

Ingredient Notes

• Edamame: Find frozen shelled edamame in most grocery freezers, often near frozen peas. Defrost fully before blending.
• Tahini: A sesame seed paste that adds richness and depth. Available in international or natural foods aisles.
• Lemon juice: Freshly squeezed gives the best brightness.
• Garlic: Fresh cloves give more flavor; reduce the amount if you prefer a milder garlic taste.
• Olive oil: Use extra virgin for flavor and healthy monounsaturated fats.

How to Make This Easy Edamame Hummus

Summary: Add all ingredients to a small blender or food processor and blend until smooth. For the full ingredient list and exact measurements, see the recipe section below.

1. Place ingredients in the blender or food processor with liquids and tahini near the blades and the edamame furthest from the blades if using a small container.
2. Blend until smooth and evenly textured; the hummus may remain slightly gritty from the edamame.
3. Scoop into a bowl to serve or store in an airtight container in the refrigerator.

Helpful Tips

• Defrost edamame in the refrigerator overnight or let it sit at room temperature for about an hour.
• Use fresh lemon and garlic for the brightest flavor; add lemon zest for extra citrus aroma.
• Adjust salt, lemon, or tahini to taste before serving. If you increase tahini, you may need a splash more water to reach the desired consistency.
• If blending in a tall blender, add the liquids so the blades get liquid contact first; with small cups or choppers, add edamame last so it sits furthest from the blades.
• Pause to scrape the sides as needed to ensure everything gets evenly pureed.
• Double the recipe when using low-profile wide blenders that need more volume to blend well.

Questions You May Have

Edamame Hummus