Creamy Edamame Hummus

A silky, fluffy edamame hummus to scoop up with your favorite crackers and crudites!

Years ago I shared with you one of my favorite hummus recipes, made with edamame and scented with cumin. I’m revisiting that recipe here with a few modifications that make it even healthier and tastier. Edamame is relatively lower in carbs, compared to other beans, which makes it perfect for low carb eaters. I keep an assortment of veggie sticks handy to dip into this delicious hummus anytime the munchies strike! This is also a vegan and gluten free recipe.

A bowl of fluffy, creamy edamame hummus with za'atar and olive oil. Limes are in the background.A bowl of fluffy, creamy edamame hummus with za'atar and olive oil. Limes are in the background.

Hummus is awesome and versatile and the perfect plant based healthy snack. But for those of us who are watching their carbs a chickpea based hummus is not always a great option. Enter this amazing edamame hummus. It is not only lower in carbs (cup for cup edamame or soybeans have a third of the carbs in chickpeas), it is so, so delicious and packed with all things good for you.

I created my first edamame hummus recipe more than a decade ago and shared it with you at the time. It’s always been one of my most requested hummus recipes and of late I’ve been making it even more frequently because I’ve been trying to eat more low carb vegan foods. I’ve also been tweaking my edamame hummus recipe to add more nutritious and delicious stuff to it, like miso and tahini, which I didn’t use in the old recipe.

This edamame hummus is amazing. Not only does it satisfy all of my snack cravings, but I can’t think of another food that is as nourishing to my body. Bonus, how pretty is it? I hope you’ll try it and if you love it as much as we do be sure to leave a comment and a five-star rating below!

Spotlight on edamame

Edamame, or soybeans, are packed with so many things good for you. They have tons of fiber, protein, vitamins and minerals, and they taste so nutty and delicious.

A cup of shelled or hulled edamame has 10 percent of an adult’s daily calcium needs, 34 percent of vitamin K, 120 percent of folate and 33 percent of protein. And that’s not all. It has nine grams of your daily requirement of dietary fiber, tons of magnesium, zinc, potassium and other minerals.

Importantly, for low-carbers, two-thirds of a cup of shelled edamame beans has 11 grams of carbs, while the same quantity of boiled chickpeas contains nearly 33 grams of carbs. If you follow my low-carb vegan recipes you will remember the low-carb coconut dal I shared where I subbed some of the lentils with edamame beans to up the protein and bring down the carbs.

Soybeans are known to protect heart health, fight cancer and diabetes and reduce inflammation in the body. The isoflavones in soy can have benefits for menopausal women and studies show they could slow down bone loss and improve bone strength.

All in all, there are so many great reasons to include edamame in your diet, and this edamame hummus definitely is one of the most delicious ways to do it.

Why you’ll love this edamame hummus

  • It’s so creamy and tasty. Blending the edamame beans until they are really smooth is really important if you want a great edamame hummus. This hummus has a silky mouth feel and it’s perfect to scoop up with your favorite veggies or with pita bread.
  • It’s so easy. A hummus is a recipe nearly anyone can make, and it’s no different with this edamame hummus. You will need to boil the edamame beans for a few minutes but after that all you have to do is throw a few ingredients into the food processor and blitz.
  • It’s everyone friendly – nearly. Each ¼ cup serving of this hummus has only six net carbs, which makes it great for low-carbers. You can’t eat an edamame hummus if you’re soy-free but there is no gluten and no nuts in here, and this recipe is vegan, of course. If you are soy-free you can try this hummus with a milder bean, like cannellini or any white bean. Use a soy free miso in that case, there are several on the market.

Edamame hummus in white bowl with olive oil and za'atar and a geren napkin on side. Limes are in the background.Edamame hummus in white bowl with olive oil and za'atar and a geren napkin on side. Limes are in the background.

Ingredients

  • 12 oz edamame. I used frozen shelled edamame beans from Whole Foods. You can also find it at Trader Joe’s and other supermarkets.
  • 2 tablespoon white miso
  • ¼ cup tahini (sesame seed paste)
  • 4 cloves garlic
  • 2 teaspoons ground cumin
  • Juice of 2 lemons–about ¼ cup lemon juice. You can also use limes.
  • ½ jalapeno pepper. Use more or less depending on how spicy the peppers are, as that can vary, and based on your preference for heat.
  • Salt to taste
  • ¼ cup olive oil
  • 5-6 ice cubes. This might sound odd but it really helps blend the hummus into a fluffy and creamy texture.

How to make edamame hummus

  • Cook the edamame beans: Place the frozen edamame (no need to thaw) in a saucepan with six cups water. Bring to a boil, then turn down the heat and let the beans simmer for six to seven minutes. Strain out all water and add to the bowl of a food processor.

Edamame beans boiling in hot water in saucepan.Edamame beans boiling in hot water in saucepan.
Strained edamame beans in colander.Strained edamame beans in colander.

  • Process the ingredients. Add remaining ingredients except the olive oil and the ice cubes to the food processor. With the blade running, slowly pour in the olive oil through the feed tube of the food processor until everything has broken down and you have a very thick but coarse paste.
  • Add the ice cubes one by one. Now comes the fun part, where you whip up your hummus to a smooth, creamy consistency. With the blade still running, drop a cube of ice into the processor and wait until it has melted and incorporated before dropping another. This not only helps make the hummus fluffier, it also keeps the food processor motor from overheating. Continue until you’ve used up all the ice cubes or until the hummus has reached the consistency you desire. It takes me about five minutes of running the processor continuously to get a creamy, fluffy consistency.

Ingredients for hummus in food processor bowl.Ingredients for hummus in food processor bowl.
Edamame hummus ready in food processor.Edamame hummus ready in food processor.

  • Check seasoning. Taste the hummus to check if you need to add more salt or lemon. Then scrape the hummus into a bowl or container.
  • Add toppings to the hummus. My friend Margo, who is an Armenian born in Lebanon, always serves up hummus with a drizzle of olive oil and a sprinkle of paprika. I love it that way. For this edamame hummus I also added a generous sprinkle of za’atar. You can just use black or white sesame seeds as well. Serve with pita bread, pita chips or your favorite veggie crudites.

Expert tip!

Process the edamame beans while they are still warm. It helps break them down better, resulting in a smoother hummus.

Edamame hummus in white bowl with zaatar and olive oil.Edamame hummus in white bowl with zaatar and olive oil.

Storage instructions

  • Refrigerate: Store the hummus in the fridge for up to four days.
  • Freeze: Freeze hummus in an airtight container for up to three months.
  • Defrost: Defrost the hummus to room temperature before serving. You can also do a slow defrost in the refrigerator.

Related recipes

Edamame hummus in white bowl with a sprinkling of za'atar and olive oil.Edamame hummus in white bowl with a sprinkling of za'atar and olive oil.

Creamy edamame hummus in white bowl with a green napkin, two limes and za'atar in a small pinch bowl surrounding it.Creamy edamame hummus in white bowl with a green napkin, two limes and za'atar in a small pinch bowl surrounding it.

Creamy Edamame Hummus

A silky, fluffy edamame hummus to scoop up with veggie crudites or pita bread or pita chips. It’s scented with cumin and packed with nutrition and flavor from miso, tahini and garlic. Edamame is relatively lower in carbs, compared to other beans, which makes this hummus perfect for low carb eaters. This is also a vegan and gluten free recipe.

5

from

5

votes

Print Recipe

Pin Recipe

Prep Time:

10

mins

Cook Time:

10

mins

Total Time:

20

mins

Servings:

8

servings

Calories:

178

kcal

Author:

Vaishali · Holy Cow! Vegan Recipes

Equipment

  • Saucepan

  • Food processor

Ingredients 

  • 12

    oz

    edamame beans

    (about 1.5 cups shelled edamame)

  • 2

    tablespoons

    white miso

  • ¼

    cup

    tahini

  • 4

    cloves

    garlic

  • 2

    teaspoons

    ground cumin

  • Juice of 2 lemons

    (or limes. About ¼ cup juice)

  • ½

    jalapeno pepper

    (use more or less depending on how spicy the peppers are, as that can vary, and based on your preference)

  • ¼

    cup

    extra virgin olive oil

  • Salt to taste

Cook Mode

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Instructions

  • Place the frozen beans (no need to thaw) in a saucepan with six cups water. Bring to a boil, then turn down the heat and let the beans simmer for six to seven minutes. Strain out all water and add the beans to the bowl of a food processor.

  • Add remaining ingredients except the olive oil and the ice cubes to the food processor. With the blade running, slowly pour in the olive oil through the feed tube of the food processor until everything has broken down and you have a very thick but coarse paste.

  • With the blade still running, drop a cube of ice into the processor and wait until it has melted and incorporated before dropping another. This not only helps make the hummus fluffier, it also keeps the food processor motor from overheating. Continue until you’ve used up all the ice cubes or until the hummus has reached the consistency you desire. It takes me about five minutes of running the processor continuously to get a creamy, fluffy consistency.

  • Check seasoning. Taste the hummus to check if you need to add more salt or lemon. Then scrape the hummus into a bowl or container.

  • Add toppings to the hummus. My friend Margo, who is an Armenian born in Lebanon, always serves up hummus with a drizzle of olive oil and a sprinkle of paprika. I love it that way. For this edamame hummus I also added a generous sprinkle of za’atar. You can just use black or white sesame seeds as well.

Recipe notes

  • Process the edamame beans while they are still warm. It helps break them down better, resulting in a smoother hummus.
  • This hummus makes a great addition to an appetizer board. Or serve it by itself with vegetable crudites or with warm pita bread or pita chips.

Storage instructions:

  • Refrigerate: Store the hummus in the fridge for up to four days.
  • Freeze: Freeze hummus in an airtight container for up to three months.
  • Defrost: Defrost the hummus to room temperature before serving. You can also do a slow defrost in the refrigerator.

 

Nutrition

Serving:

0.25

cup

|

Calories:

178

kcal

|

Carbohydrates:

8

g

|

Protein:

2

g

|

Fat:

13

g

|

Saturated Fat:

2

g

|

Polyunsaturated Fat:

3

g

|

Monounsaturated Fat:

7

g

|

Sodium:

165

mg

|

Potassium:

271

mg

|

Fiber:

2

g

|

Sugar:

2

g

|

Vitamin A:

25

IU

|

Vitamin C:

7

mg

|

Calcium:

56

mg

|

Iron:

2

mg

Tried this recipe?

Please leave a comment and recipe rating below!

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