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

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A quick and easy homemade edamame hummus that’s high in protein, creamy, and perfect for healthy snacking with crisp veggie sticks.

Ingredients

Scale
  • 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)

Instructions

  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.

Notes

Do not overcook edamame to avoid gluey texture. Use fresh lemon juice for brightness. Pulse garlic separately for milder flavor. Add water slowly to adjust consistency. Store in airtight container for up to 4 days. Variations include adding cayenne for spice or substituting tahini with sunflower seed butter for nut-free option.

Nutrition

Keywords: edamame hummus, high protein hummus, healthy snack, veggie sticks, homemade hummus, vegan dip, gluten-free dip

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