Tahini & Edamame Hummus

Appetizers/Snack Foods
Written By Karen Ballard
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Edamame Hummus

Edamame are soybeans harvested while still green, often steamed or boiled. They can be used to make a nutrient-rich variation of traditional hummus.

Nutritional Comparison: Soy vs. Chickpeas

Higher in: protein (+78%), iron, calcium, potassium, magnesium, copper, zinc, phosphorus, vitamins A, B1, B2, and K

Lower in sodium, carbohydrates, and glycemic index

Ingredients to Note:

  • Tahini: sesame seed paste, available in most grocery stores

  • Edamame: found in the freezer section (look for shelled beans)

Edamame hummus provides a high-protein, nutrient-dense alternative to classic chickpea hummus while maintaining the same creamy texture and flavor profile.

-Oxford Languages

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Tahini

This recipe is simple, cost-effective, and delivers fresh flavor compared to store-bought versions. Tahini, a sesame seed paste, is best known as a key ingredient in hummus, but its mildly nutty, creamy flavor makes it versatile. It can also be used in salad dressings, noodle dishes, vegetable sides, dips, and even desserts.

Homemade Tahini Recipe

Ingredients:

All you need is:

  • An iron or heavy skillet & spatula

  • 5-7 ounces of hulled sesame seeds

  • 3-6 Tablespoons of a light, extra virgin olive oil (you can substitute other light oils like avocado, sesame, or canola oils)

Directions:

1. Toast your sesame seeds.

  • Heat a clean, dry, wide skillet over medium heat until warm

  • Add sesame seeds

  • Stir the seeds continuously for about 4-5 minutes

  • The seeds should only be lightly toasted. Sesame seeds can burn quickly so watch them closely

  • Remove from the stove and pour toasted seeds onto a plate to cool

2. Process your Tahini.  After cooling for about 5 minutes,

  • Transfer toasted seeds into a small food processor

  • Add 3 tablespoons to the processor over the top of the seeds.

  • Process the mixture, stopping to scrape the mixture on the sides down periodically.

  • Add more oil and process until tahini has reached the desired consistency. 

  • Tahini should be pourable. Based on your preference, Tahini can be slightly gritty to smooth (depending on the amount of oil you add and the length of time you process it).

3. Store.

  • You can store your tahini in an airtight container for 4-6 weeks. Like homemade peanut butter, tahini can be hard to stir and separate over time.  Simply stir well before your next use.

NUTRITION PER SERVING: Serving Size 1 tablespoon 

Calories 136 / Protein 3 g / Carbohydrate 5 g / Dietary Fiber 3 g / Total Sugars 0 g / Total Fat 12 g / Saturated Fat 2 g / Cholesterol 0 mg

The nutrition facts source: USDA Supertracker recipe calculator which provides approximate values.

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Edamame Hummus

Serve with cut-up vegetables, pita chips, or as a spread on flatbread.

Prep time: 10 minutes

Cook time: 35 minutes

Yields about 3 cups (12 servings)

 

Ingredients:

  • 2 cups frozen shelled edamame (green soybeans)

  • ½ cup tahini

  • ¼ cup of fresh lemon juice

  • 3 small cloves or 2 large cloves of garlic, chopped

  • 1 Tablespoon chopped basil

  • 1 Tablespoon chopped thyme

  • ½ teaspoon salt (kosher if you have it)

  • ¼ teaspoon ground cumin

  • A dash of ground red pepper (cayenne)

  • 5 Tablespoons ice water

  • 4 Tablespoons of extra-virgin olive oil (more for garnish before serving)

Directions:

  1. Place edamame in a medium saucepan and cover with 2 inches of water. Bring mixture to boil over high heat. Reduce heat to prevent boiling over. Continue cooking on a low boil for about 25-30 minutes, until the edamame is very soft.

  2. After cooking, strain the edamame in a strainer/colander and rinse with hot water. Skim off any skins.

  3. Combine lemon juice, garlic, basil, thyme, salt, cumin, and red pepper into a food processor and blend until the mixture is fairly smooth. Let sit in the processor for 10 minutes or longer for the flavors to blend.

  4. Add the tahini to the processor and blend until the mixture is creamy. Stop the processor and scrape the sides to blend the mixture together.

  5. Gradually add ice water through the feed tube (while the food processor is running) and stop scraping sides.

  6. Add the cooked edamame and olive oil and process until the mixture is very smooth.  For fluffy hummus process longer. You can also add additional water.

  7. Taste and add seasonings as desired.

  8. Scrape hummus into a bowl, swirl the top with a spoon and garnish.

Hummus can be eaten immediately but it is better if refrigerated for an hour or more.

Top with a garnish of your choice! 

Options include: drizzled olive oil, whole soybeans, paprika, ground red pepper, sesame seeds, harissa (or other mild pepper sauce), olive tapenade, green onions, or parsley.

Hummus can be made days ahead and refrigerated in an airtight container.  Refrigerate for up to one week.

NUTRITION PER SERVING: Serving Size ¼ cup

Calories 169 / Protein 7.5 g / Carbohydrate 8.1 g / Dietary Fiber 3 g / Total Sugars 0.7 g / Total Fat 13 g / Saturated Fat 1.8 g / Cholesterol 0 mg

The nutrition facts source: https://www.verywellfit.com/recipe-nutrition-analyzer

Karen Ballard
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