CARE Snack: Edamame Hummus with Leafy and Tender Veggies

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Edamame Hummus_CARE Lifestyle Program

CARE Snack: Edamame Hummus with Leafy and Tender Veggies

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Whole food sources of soy, like edamame, have twice as much protein per serving than other beans, like chickpeas, which are traditionally used for hummus. This switch gives you a recipe that has more protein with fewer carbohydrates, allowing you to fill those carbohydrate servings with veggies and high-fiber crackers for dipping! Frozen edamame requires about four minutes to cook, and you can find packages of it in the produce freezer section of just about any grocery store now.

  • Total Time: 25 minutes
  • Yield: 4 1x



For Hummus

  • 1 1/2 cups shelled edamame (frozen, out-of-the-shell)
  • 1 bunch fresh parsley, (to taste) chopped
  • 2 garlic cloves, chopped
  • pinch of salt (to taste)
  • 2 tablespoons fresh lemon juice
  • 1/4 cup water (as needed)
  • 1 tablespoon extra virgin olive oil

Leafy and Tenders for Dipping (any combination can be used)

  • 1 red bell pepper, sliced
  • 1 cucumber, sliced
  • 1 large carrot, sliced


  1. Cook edamame according to package instructions.
  2. Add drained edamame to a food processor or blender, along with chopped herbs, garlic, salt, lemon juice, and oil. Pulse until all components are well incorporated, and stop a few times to scrape down sides of food processor in between pulses.
  3. If hummus is too thick, add water as needed.
  4. Portion and enjoy with a combination of sliced veggies for dipping.


  • Pictured here with garnishes of fresh broccoli florets and shredded carrot


  • Calories: 137
  • Sugar: 5g
  • Sodium: 44mg
  • Fat: 6g
  • Saturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 14g
  • Fiber: 4g
  • Protein: 8g
  • Cholesterol: 0mg

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