Edamame Bean Dip

This creamy edamame bean dip is a vibrant, protein-rich alternative to hummus, made with shelled edamame, garlic, lemon, and tahini for a fresh, nutty flavor. It’s quick to blend, perfect as a healthy snack with veggies or pita, and ideal for parties or meal prep. Using frozen edamame makes it easy and affordable—ready in 10 minutes with bright green color and smooth texture.

Edamame Bean Dip

Ingredients

For about 2 cups (6–8 servings as dip), gather these items:

  • 2 cups shelled edamame (frozen or fresh, cooked)
  • 2 garlic cloves, minced
  • ¼ cup tahini
  • Juice of 1 large lemon (about 3–4 tablespoons)
  • 3 tablespoons extra-virgin olive oil
  • ½ teaspoon ground cumin
  • ½ teaspoon salt (adjust to taste)
  • ¼ teaspoon black pepper
  • 2–4 tablespoons cold water (to reach desired consistency)
  • Optional: pinch of cayenne or red chili flakes for mild heat
  • Garnish: drizzle of olive oil, sprinkle of sesame seeds, chopped fresh parsley or cilantro

Direction

  • Step 1: If using frozen edamame, cook according to package instructions (usually boil 3–5 minutes), then drain and rinse under cold water to stop cooking.
  • Step 2: Add cooked edamame, minced garlic, tahini, lemon juice, olive oil, cumin, salt, and pepper to a food processor or high-speed blender.
  • Step 3: Blend on high 1–2 minutes until smooth, stopping to scrape down sides as needed.
  • Step 4: With motor running, drizzle in cold water 1 tablespoon at a time until dip reaches a creamy, hummus-like consistency (usually 2–4 tablespoons).
  • Step 5: Taste and adjust seasoning—more lemon for brightness, salt for balance, or a pinch of cayenne for heat. Blend briefly again.
  • Step 6: Transfer to a serving bowl. Drizzle with a little olive oil and sprinkle sesame seeds and chopped herbs on top. Serve immediately with carrot sticks, cucumber slices, bell pepper strips, pita chips, or crackers. Store leftovers in an airtight container in the fridge up to 4 days.

Nutrients Information

Per serving (about ¼ cup, approximate values):

  • Calories: 140 to 160
  • Total Fat: 11 to 13 grams
  • Saturated Fat: 1.5 grams
  • Cholesterol: 0 milligrams
  • Sodium: 180 to 250 milligrams
  • Total Carbohydrates: 7 to 9 grams
  • Dietary Fiber: 4 to 5 grams
  • Sugars: 1 gram
  • Protein: 7 to 9 grams
  • Excellent source of plant-based protein from edamame, heart-healthy monounsaturated fats from tahini and olive oil, fiber for digestion, vitamin C from lemon, and folate. A nutrient-dense, low-carb dip that supports satiety and energy.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service