Edamame Dip

You’ve been trying to be good but it’s not always easy. Those mid-day cravings are the worst and usually afternoon snacks will kill your diet plan.

Well you’re not alone, that’s what was happening to me. I would do so well early in the day and then…. WHAM! –  the cheese and crackers would come out. Ouch!

That’s when I realized I needed to find some healthy snack recipes that were just as satisfying as the bad stuff. This edamame dip was the perfect answer to combat my craving weakness.

Who doesn’t love edamame? You can snack on this low calorie goodie for hours!

I think what I love about it the most, is its versatility. You can swap seasonings out to give this dip a completely different taste and depth of flavor makeover. Certain parts of the recipe can be altered to suit your mood or occasion.

Here’s a few more healthy, guilt-free snacks to try:

• High Protein Trail Mix
• Kale Chips
• Lightly Curried Vegetable Wraps
• Black Bean Mango Salsa with Crispy Tortilla Chips

Let me give you an example.

Here are 4 additional swaps you can make to change up this fabulous dip:

1. Lightly toast some black sesame seeds to give an extra earthy flavor – use this “how to” video for simple instructions on toasting.
2. Add wasabi for a spicy kick – be careful a little goes a long way.
3. Add just a pinch of fresh minced ginger for a serious flavor punch but don’t overdo it, ginger is strong and can overpower a dish. You can also use ginger powder if you’re unsure about the strength of the fresh ginger.
4. Sub the cilantro for fresh mint and skip the miso and add mashed garbanzo beans instead for a more Mediterranean feel.

This dip is great for veggies, pita chips or any kind of chips. Not only is it perfect for a mid-day snack but you can use this for movie night, card games or anytime you need a great dip.

Like mentioned before, you can change up some of the core flavors (but stick to healthy swaps) and have a different take on this dip every time.

I’d love to hear your feedback in the comments below for this Edamame Dip! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking in your caption, and I won’t miss it!

This recipe is Certified Plantricious because it meets the following guidelines.

The Trusted Seal for
Plant-Based Nutrition

• Must be whole food plant-based, contains no animal products
• May be minimally processed
• No added oil
• No added sugars
• No artificial additives or preservatives
• Sodium (mg) to Calories ratio, 1 ≤ 1
• Total Fiber to Calories, 2g ≥ 100 calories

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4.58 from 7 votes

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Edamame Dip

This luscious edamame dip is creamy and guilt-free. Indulge without worry and enjoy the flavor versatility this snack provides. Perfect for any occasion or pair it with an all-day TV binge watching.

Prep Time15 minutes mins

Total Time15 minutes mins

Servings: 4 people

1/21x2x3x

Equipment

• Lemon Squeezer
• Food Processor

Ingredients

• 10 oz package shelled edamame cooked per directions on the bag and rinsed with cold water
• 1/2 cup cilantro tightly packed
• 1 large clove garlic roughly chopped
• 1/4 cup freshly squeezed lime juice or lemon
• 3 oz firm organic tofu drained and rinsed
• 1 small avocado
• 1 1/2 tbsp light miso
• 5 shakes Tabasco
• salt to taste - be careful because the miso is salty

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Instructions

• Place drained edamame in a food processor and pulse several times. Add the chopped cilantro and pulse again. Add the remaining ingredients and pulse until well pureed. Add more water if it needs to be thinned slightly.
• Serve with sliced vegetables or whole grain crackers.

Notes

Salt not included

Nutrition

Nutrition Facts

Edamame Dip

Amount per Serving

Calories

150

% Daily Value*

Fat

 

9.2

g

14

%

Saturated Fat

 

1.2

g

8

%

Cholesterol

 

0

mg

0

%

Sodium

 

15

mg

1

%

Carbohydrates

 

11

g

4

%

Fiber

 

5.3

g

22

%

Sugar

 

1.6

g

2

%

Protein

 

9.1

g

18

%

Vitamin A

 

50

IU

1

%

Vitamin C

 

14.9

mg

18

%

Calcium

 

120

mg

12

%

Iron

 

2.7

mg

15

%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information is a rough estimate. Values will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it’s recommended that you calculate your own with the actual amount and type of ingredient used.

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