Healthy High-Protein Edamame Hummus Recipe with Easy Veggie Sticks Snack

introduction

This Healthy High-Protein Edamame Hummus Recipe is a delightful twist on traditional hummus. It’s packed with protein from edamame and offers a creamy, delicious dip that’s perfect for any snack time. Pair it with fresh veggie sticks, and you have a nutritious and satisfying treat that everyone will love.

why make this recipe

Making this edamame hummus is a great choice for several reasons. First, it’s high in protein, making it a filling snack. Second, it’s easy to prepare and requires minimal ingredients. Third, using veggie sticks adds extra vitamins and fiber, turning a simple dip into a wholesome snack. It’s perfect for parties, picnics, or just a healthy afternoon pick-me-up.

how to make Healthy High-Protein Edamame Hummus

Ingredients:

• 1 ½ cups (225 g) frozen shelled edamame
• ¼ cup (60 ml) tahini
• 3 tablespoons (45 ml) fresh lemon juice
• 1 large garlic clove, minced
• 3 tablespoons (45 ml) extra virgin olive oil
• 2-3 tablespoons (30-45 ml) water
• ½ teaspoon ground cumin
• ½ teaspoon salt or to taste
• Freshly ground black pepper to taste
• Veggie sticks (carrots, celery, bell peppers, cucumber)

Directions:

1. Boil 1 ½ cups (225 g) of frozen shelled edamame in salted water for about 5 minutes until tender but still bright green. Drain and rinse under cold water to stop cooking.
2. In a food processor, combine the cooked edamame, ¼ cup (60 ml) tahini, 3 tablespoons (45 ml) fresh lemon juice, and 1 large minced garlic clove. Pulse a few times to start breaking down the beans.
3. While the processor runs, slowly drizzle in 3 tablespoons (45 ml) extra virgin olive oil. Add ½ teaspoon ground cumin, ½ teaspoon salt, and freshly ground black pepper to taste.
4. Slowly add 2 to 3 tablespoons (30-45 ml) of water, one tablespoon at a time, blending and checking texture until the hummus is creamy and smooth but not runny.
5. Stop and taste. Adjust with more lemon juice or salt if desired.
6. While blending, slice carrots, celery, bell peppers, and cucumbers into sticks for dipping.
7. Transfer the hummus to a serving bowl. Optionally drizzle a little olive oil on top and sprinkle with paprika or chopped fresh herbs.

how to serve Healthy High-Protein Edamame Hummus

Serve this edamame hummus in a bowl and place the veggie sticks around it for dipping. You can also serve it with whole-grain crackers or pita bread for a hearty snack. It’s versatile, so feel free to get creative with your dipping options!

how to store Healthy High-Protein Edamame Hummus

Store any leftover hummus in an airtight container in the refrigerator. It will stay fresh for about 3 to 5 days. Before serving again, you might want to give it a stir and add a little olive oil or water if it thickens up in the fridge.

tips to make Healthy High-Protein Edamame Hummus

• For a varied flavor, try adding roasted red peppers or sun-dried tomatoes to the hummus.
• Adjust the garlic to your taste; for a milder flavor, use less garlic or roast it before adding.
• If you want a smoother hummus, continue to blend until you reach your desired consistency.

variation

You can make a spicy version of this hummus by adding a pinch of cayenne pepper or some chopped jalapeños. For a sweeter twist, mix in a bit of honey or maple syrup.

FAQs

1. Can I use fresh edamame instead of frozen?
   Yes, you can use fresh edamame, but you will need to cook them longer. Make sure they are tender before blending.

2. Is this hummus vegan?
   Yes, this edamame hummus is completely vegan. It uses tahini and olive oil instead of any animal products.

3. Can I freeze the hummus?
   Yes, you can freeze the hummus. Just store it in an airtight container, and it will last for up to 3 months. Thaw it in the fridge before serving.