Open Arms of Minnesota

Weekly Recipe #58: Edamame Hummus

By Gwen Hill MS, RD, LD

This week’s recipe is a tasty dip that can be a great appetizer or snack. It meets this week’s National Nutrition Month challenge by being low calorie and naturally low in sugar, and the salt content is determined by you. When you see “season with salt…,” use half of what you would typically use to cut down on your sodium intake. You may be pleasantly surprised at how delicious the other flavors are in the dish without the dominating taste of salt!

Edamame Hummus
Adapted from Bon Appétit

(Makes about 6 cups)

2 10-oz. packages frozen shelled edamame (soybeans)
Kosher salt (add to taste)
2 10-oz. packages frozen peas
½ cup fresh lemon juice
2 tsp. minced garlic
½ tsp. ground coriander
¼ tsp. ground cumin
¾ cup extra-virgin olive oil plus more for drizzling
¼ cup chopped fresh cilantro plus more for garnish
¼ cup chopped fresh mint plus more for garnish
Freshly ground black pepper
Endive spears

1. Cook edamame in a large pot of boiling salted water until tender, 3-5 minutes. Using a slotted spoon, transfer to a large bowl of ice water. Return water in pot to a boil and add peas; cook until heated through, about 1 minute. Transfer peas to bowl with edamame; let cool. Drain well.
2. Working in batches, pulse edamame and peas in a food processor until a coarse purée forms, about 30 seconds. Transfer to a medium bowl. Stir in lemon juice, garlic, coriander and cumin. Gradually stir in 3/4 cup oil; mix well. Stir in 1/4 cup cilantro and 1/4 cup mint. Season with salt and pepper.*
3. Transfer to a serving bowl; drizzle with oil and garnish with more herbs. Serve with endive spears.

*Can be made 2 days ahead at this point. Cover and chill until ready to serve.

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