Today is an amazing warm sunny Sunday and I don’t want to spend a lot of time in the kitchen, but rather hurry up for outdoor activities as cycling and walk on the beach. I remembered suddenly about this simple recipe that I have created for light summer days. I have presented this recipe at my workshop recently with amazing feedback and later it had a big resonance in social networks. This dish was highly rated at the workshop as well as I got great feedback from people who made this recipe at home.
The main and great thing about this recipe is that all the ingredients can be stored in your fridge for a long time, and you always can be ready for making some nutritious and tasty dip for power snacking or even proper meal.
For those who don’t know what is edamame and never tried it, I swear it is worth to try! Edamame is an immature soybean harvested before the beans had a chance to harden.
As any beans they are high in protein. One cup (approx 155 g of cooked beans) contains 18 g of protein, an especially valuable that it is complete source of dietary protein. Like meat and dairy, it provides all of the essential amino acids. The beans are also high in healthy polyunsaturated fats, especially omega-3.
That’s a great source of vitamins and minerals. One cup of edamame provides around 10% of daily recommended amount of calcium, 15% of vitamin C, 20% of iron, 50% of vitamin K and 120% of folate.
For the first time I tried edamame, it was in Japanese restaurant, where edamame beans in pods are usually served as appetizer. They are simply boiled in water and garnished with salt flakes, which is a really great healthy snack. I fell in love with them since that time! Edamame pods can be served even at home and replace any unhealthy snacks as chips or popcorn.
I love to add edamame to my buddha bowls or to salads. It takes only 5 minutes to prepare it for eating after you took it out from your freezer. You don’t need to cook it, since it already soft and ready for eating. I usually keep it in hot water while cooking the rest. 5 minutes is enough to make it ready to use in any raw or cooked dish.
But hummus is another great way how to eat this super valuable in terms of nutrition product.
COURSE: Lunch, Dinner, Snack
CUISINE: Plant-based, Vegan, Gluten-free, Raw
PREP TIME: 5 min
COOKING TIME: 10 min
CALORIES: 304 calories (carbs 16g, protein 13g, fats 20g)
Edamame beans – 100 g
Tahini – 1 tbsp
Sesame or olive oil – 2 tsp
Lemon juice – 1 tbsp
Rice vinegar – 1 tsp
Coriander – 1/5 tsp
Cumin – 1/3 tsp
Garlic, salt and pepper – to taste
Cilantro fresh – bunch
! For more servings multiply the ingredients by the number of portions.
The simplest ever 🙂
Blend all ingredients in food processor all together and add some few tbsp of water if you find it too thick or your food processor find it to be.
Edamame hummus is amazing in combination with flatbread or fresh veggies. I love to have it with fresh kohlrabi or pea pods, turmeric chickpeas or quinoa flatbread. It also can be added to your main dish as buddha bowl.
Enjoy your Sunday with light and quick dishes!