Hummus is one of the healthiest dips out there. If you love hummus and want to try something a little different, our edamame hummus without chickpeas replaces the garbanzo beans with edamame, which are high in protein and fiber.
And yes, they are also much lower in carbs!
If you are limiting your carb intake, this dip is packed with flavor. Even if you aren’t carb-counting, you will love it. The touch of cilantro is delicious and really complements the rest of the flavors.
This healthy recipe is perfect when you want a flavorful snack.
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Enjoy edamame hummus dip as a snack or appetizer at your next party or eat it by the spoonful for lunch with some rotisserie chicken and pita bread.
What is Hummus Anyway?
Traditionally, hummus is a dip or spread made from cooked, mashed chickpea and blended with tahini, olive oil, lemon juice, salt and garlic.
The mixture is blended until it becomes smooth and is seasoned with lemon juice, salt, and garlic to add even more flavor.
Traditional hummus is a favorite of mine and when I make it at home the results are definitely worth the effort.
I am loving this edamame version just as much if not more! It’s a seriously delicious dip. I could practically live on dips if I’m honest.
And I have to say, I was very happy with the results of this recipe. The edamame added a nice flavor to the hummus that made it hearty and healthy tasting, but not bland or difficult to eat like a lot of healthy snacks out there.
People who aren’t fans of hummus will probably not enjoy this recipe, but if you are looking for something new, I would highly recommend giving it a try.
Next time you are looking for a tasty, easy to make dip, this edamame hummus recipe is delicious. With only a few ingredients it takes just a couple of minutes!
Here’s what you need:
- 12oz edamame beans (shelled) – You can use fresh edamame or frozen. If using frozen, makes sure they are fully thawed and cooked before blending.
- ⅓ cup tahini – prepared tahini is easy to find in the grocery store so I don’t worry about making my own.
- ¼ cup olive oil – I recommend extra virgin olive oil for flavor. This is important with hummus because you need to use so much.
- 1 ½ tsp garlic – Minced garlic saves time, but feel free to use garlic cloves if you prefer (about 1-2 cloves).
- Fresh lemon juice – Juice from one lemon. Prepared lemon juice will also work (about 3-5 tablespoons should do).
- ¼ cup fresh cilantro – I like to add the cilantro when processing to achieve a nice smooth texture. Fresh herbs are definitely the preferred option since there is no cooking involved.
- ⅓- ½ cup water – Depending on how thin you would like the hummus to be. You will add this last and only a little at a time until you reach your favorite consistency.
- Salt & black pepper to taste – yes please!
How to make Edamame Hummus without Chickpeas
It’s simple to make this hummus since all you need to do is add all of the ingredients into a blender or food processor and process until smooth.
To begin, make sure your edamame are thawed and cooked (I used the microwave) and then blend them using a food processor.
Next, add the garlic, tahini, olive oil and lemon juice and blend until everything is well mixed.
Add the cilantro, salt and pepper and blend again. I used the pulse button on my Ninja Nutri Bowl and it worked great.
Now you will probably have a reasonably thick paste. Add some cold water a little bit at a time and blend until you reach your desired consistency and a nice creamy texture. I like mine a little hefty so I didn’t add too much.
Scoop your homemade hummus into a serving bowl and garnish with more cilantro or a little sea salt. Serve along side chips, breads, and vegetables. More ideas on that below!
Why Use Edamame Instead of Chickpeas?
Edamame are a healthy snack eaten plain, or added to salads. They are essentially young green soybeans that have not yet hardened and therefore edible while raw.
I love eating edamame pods steamed, sprinkled with some kosher salt and fresh from the shell. But it’s fun to use them in all kinds of ways.
You could also steam shelled beans until tender. Then, toss with your favorite cooked vegetables and spices like paprika, salt, pepper, or red pepper flakes for an easy to make side dish.
I like making hummus with edamame because of the lower carb count. I think the flavor blends really well with the added cilantro, which is another favorite of mine. If you have ever had Trader Joe’s edamame hummus, you have to try our recipe.
To me, you could have regular hummus and edamame hummus side by side and enjoy them both! They are similar but different enough to have both options on your table.
Frequently Asked Questions
Edamame are a common snack at many grocery stores and can be found fresh near the refrigerated produce or in the freezer section with the other vegetables.
Definitely buy the shelled version whether you go with fresh or frozen to save on time.
Tahini is essentially a paste made from sesame seeds and is used in Middle Eastern recipes, like classic hummus. It’s delicious and while you could make it yourself, I’m all about the time-savers so I recommend buying it.
Tahini is easy to find in most grocery stores, usually in the Asian foods section. That said, if you are not a fan of tahini or you can’t find it, you can substitute almond butter or cashew butter instead.
This hummus goes well with tortilla chips or pita chips, pita bread or any other crackers you might find lying around at parties.
You could spread it on crusty bread, homemade bagels, or enjoy a big scoop on a Greek salad.
It is fantastic as a veggie dip for carrot sticks and celery sticks to snack on while watching television.
If you want a low carb meal, pair it with rotisserie chicken and raw veggies that are low in carbs like cucumbers, broccoli, or bell peppers.
I used the Ninja Nutri Bowl food processor for this recipe and was very pleased with the results. It quickly blended up all of the ingredients into a smooth dip that tasted amazing!
If you have a very powerful blender like a Vita-mix or similar, you can definitely use it and may end up with a creamier version of edamame hummus.
At the end of the day, it’s a matter of preference and what you have. Either a food processor or a powerful blender should be fine.
Store any leftovers in the refrigerator in an airtight container and enjoy guilt free whenever you need a snack.
The first time I made this, my husband was unsure if we would be able to eat it all before it spoiled. Boy did I show him!
Print the Recipe:
Print this easy hummus recipe and add it to your family binder so you can make it again and again. It’s that good!
In fact, it is one of my favorite snack recipes at the moment because the texture is wonderful and decadent and still full of healthy ingredients.
It’s also great for brunch recipes, as an appetizer, or as side dish with a full meal. Enjoy!
- 12oz edamame
- ⅓ cup tahini
- ¼ cup olive oil
- 1 ½ tsp minced garlic
- Juice of 1 lemon (about 3-5 Tbsp)
- ¼ cup fresh cilantro
- ⅓ cup water (a little at a time to desired consistency)
- Salt & pepper to taste
- In a food processor, break down the edamame.
- Add garlic, tahini, olive oil and lemon juice and blend until everything is well mixed.
- Add fresh cilantro and salt & pepper to taste. I like to blend the cilantro as well. You can leave larger pieces if you prefer.
- If you would like a thinner hummus, add ⅓-½ cup of water a little at a time, until you have reached your preferred consistency.
- Blend until you have a creamy texture.
- Serve with pita bread, crackers or your favorite veggies. ENJOY!
Nutrition Information:Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 115Total Fat: 9gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 29mgCarbohydrates: 4gFiber: 2gSugar: 1gProtein: 5g
Nutrition information is estimated and may vary based on products used. Please verify with your ingredients.