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Recipe: edamame dip
Replace heavy dips with this light, creamy hummus. Traditionally hummus is made from garbanzo beans (chickpeas), but this recipe gets a fresh take with edamame (green soy beans) as the star ingredient. Edamame (pods and shelled) are found in the frozen food section of your supermarket and are rich in protein. They can also be added to salads, soups, or steamed in their shells and served as a healthy snack.
Makes 8 servings. Serving size: 2 Tbsp
8 ounces (about 1 ½ cups) cooked, shelled edamame
2 ½ tablespoons freshly squeezed lemon juice
2 medium cloves, fresh garlic, coarsely chopped
¼ teaspoon ground cumin
¼ teaspoon salt
1 ½ teaspoon extra virgin olive oil
2 tablespoons reduced fat sour cream (or plain yogurt)
1 ½ tablespoon water
Slivered cherry tomatoes and/or cilantro for garnish
Add the cooked edamame, lemon juice, garlic, cumin, salt, olive oil, sour cream, and water to the bowl of a food processor. Process until the mixture is paste-like and the edamame is finely chopped, scraping down the sides of the bowl as necessary.
Serve on top of whole grain crackers with cherry tomatoes and/or cilantro.
Per 2 tablespoons: 50 calories; 2 g fat; 0 g saturated fat; 0 mg cholesterol; 100 mg sodium; 4 g carbohydrate; 0 g fiber; 1 g sugar; 4 g protein
Printable recipe card
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Posted on Feb 6, 2013 in Healthy Living