Edamame Yogurt Dip

edamame hummus
Ananda Headshot Ananda Kaplan

Whether you’re looking for an easy snack for movie night or a delicious nibble for a spring gathering, dips can be one of the easiest and tastiest recipes to make. Dips are also great because they can add flavor to a variety of foods, meet a variety of dietary restrictions and can be prepared in advance.

Our edamame yogurt dip is a lightened-up vibrant spring dip that is perfect to serve as a snack for any occasion with fresh-cut veggies, toasted bread or pita chips. The leftovers can be used as a flavorful spread on any sandwich or a creamy dollop with any salad. This recipe is a simple, healthful, protein-packed dip that blends delicious seasonal ingredients into a luscious texture to supply satisfaction with every bite.

Ingredients
  • 10-12 ounces of shelled edamame, thawed if frozen
  • ¾ cup Greek yogurt or non-dairy yogurt
  • 2 garlic cloves
  • ½ ripe avocado
  • ¼ cup olive or avocado oil
  • Juice of 1 lemon
  • ½ cup fresh basil
  • ¼ cup fresh parsley
  • Salt and pepper to taste
Directions
  1. Combine all ingredients in a food process or high-powered blender and blend until smooth.
  2. Serve with fresh cut vegetables or toasted bread or crackers or pita. Leftovers can be used as a spread on a sandwich or a dollop on a salad.
Nutrient Highlights

Edamame: Also known as soybeans, which is one of the few plant-based protein options that is considered a complete protein (contains sufficient amounts of all essential amino acids). Soybeans have anti-inflammatory compounds and beneficial isoflavones that can protect the heart, improve insulin sensitivity, and reduce the risk of breast, digestive system, and prostate cancers.

Basil: The most common basil used in Mediterranean cuisine and most of the world is sweet basil. This is different from the holy basil or Tulsi revered by the Hindus. Other varieties include Thai basil and lemon basil, both used in South East Asia. Recent studies show that basil is rich in phenolic compounds, polyphenols and antioxidants. It helps in reducing inflammation, has anti-aging and anti-bacterial properties.

Avocado: Avocados are actually a type of berry that provides an excellent source of fiber, potassium, B vitamins and healthy fats. They have been shown to support heart health, improve digestion and eye health, reduce inflammation, balance hormone levels, improve mood, balance blood pressure and improve nervous system function. They are also a great gut-friendly food.

Garlic: Considered a prebiotic, meaning it feeds the “good” bacteria in our gut and promotes a healthy digestive system. Research supports that the compounds in garlic, such as allicin, have antioxidant, anti-inflammatory, antimicrobial, and cardioprotective properties. If you chop your garlic 10-15 minutes before using, it will have the maximum amount of active allicin.

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