Snacks

July 15, 2021

Oil-Free Edamame Hummus

Oil-Free Edamame Hummus is a high protein hummus. Made with whole food, plant-based ingredients this hummus is perfect for a mid-day snack!

Oil-Free Edamame Hummus

I'm probably more excited about this hummus recipe than I am about my other hummus recipes. Don't get me wrong, my other hummus recipes are incredible, but this hummus is super special because it has edamame!

Here in northern Idaho, for whatever reason, none of my local grocery stores sell edamame. Edamame is one of my staple foods, so I was pretty sad to learn that I couldn't get it up here. Luckily, I learned of a foodservice-type grocery store that I could buy edamame in bulk from. It's an hour drive, but it's worth it!

Edamame is SO good for you. It's a legume that's packed with protein and fiber. Perfect for keeping you full and satisfied all day long.

Pair it with another legume, chickpeas, and some veggies for dipping, and you've got yourself a super satisfying snack.

Recipe Features

  • Dietary needs — this Oil-Free Edamame Hummus is also dairy-free, plant-based, gluten-free, and sugar-free
  • Perfect snack — this dip is quick and easy to make and can be whipped out for a quick and healthy snack, by the spoonful or with some veggies
  • Packed with protein — edamame and chickpeas are both high in protein, perfect for a satisfying snack

Oil-Free Edamame Hummus

Ingredients

  • Frozen Edamame: Typically you'll find edamame in the frozen section. Try to buy the kind that is already shelled, that way you don't have to do any extra work.
  • Chickpeas: It's not hummus without chickpeas! I used dried chickpeas that I soaked overnight, but a can of chickpeas is perfectly fine.
  • Aquafaba: This is the liquid from a can of chickpeas or the cooking liquid from dry chickpeas.
  • Tahini: You could sub sunflower seed butter.
  • Garlic, Lemon Juice & Salt: For tang, acid, and flavor!

Oil-Free Edamame Hummus

How to make Oil-Free Edamame Hummus

Step 1. Defrost the edamame in the microwave according to the package instructions. Let cool slightly.

Step 2. Add all the ingredients to a food processor and blend until smooth. Enjoy!

Recipe Prayer

Thank you God for food that keeps us full and satisfied. We are grateful the gift of food. Amen.

Oil-Free Edamame Hummus

Related Recipes

Love hummus? Here's a few tasty hummus recipes to try next!

Tried this recipe?

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Oil-Free Edamame Hummus

Oil-Free Edamame Hummus is a high protein hummus. Made with whole food, plant-based ingredients this hummus is perfect for a mid-day snack!

Author:

Elizabeth

Serves:

8

Prep:

10

min

cook:

0

min

total:

10

min

Ingredients

  • 1 Cup Frozen Edamame
  • 16 Ounces Fresh or Canned Chickpeas
  • 1/4 Cup Aquafaba
  • 1/4 Cup Tahini
  • 4 Cloves Garlic
  • 4 Teaspoons Lemon Juice
  • Salt, to taste

Instructions

  1. Defrost the edamame in the microwave according to the package instructions. Let cool slightly.
  2. Add all the ingredients to a food processor and blend until smooth. Enjoy!

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January 16, 2022
Tracy Henry
Made this tonight. Absolutely delicious Elizabeth. You got this one just right!
Oh yay! I'm so glad you enjoyed it :)
January 16, 2022
L Collins
Hi Could you please confirm two things:1. The amount of salt. Seems like too much. 2. The directions say there is lemon juice in the dressing but it’s not listed under ingredients. ThanksL.
Hi there! Confirming that the two teaspoons of salt in the dressing is correct. I didn't salt the cauliflower when roasting it or the salad after it was done, so this amount of salt was perfect. If you're concerned about it you can decrease the amount of salt in the dressing and then add more at the end if you need it. As for the lemon juice, SO sorry about that! It was a typo in my directions and I've removed it now. Hope this helps :)
December 20, 2021
Martha
This looks lovely! Do you have a recipe for the red pepper hummus also? Thank you!
Hi Martha! I don't have a recipe for red pepper hummus on my site. I suggest taking a traditional hummus recipe and blending in roasted red pepper.
November 22, 2021
Amanda J Lehmann
I tried these and they were delicious! A bit dense but flavorful and the "buckeye" blend of peanut and chocolate was on point! Recommend!
Yay! I'm so glad you liked them! -- Elizabeth
December 6, 2021
Grace
Hi, these look amazing. I was wondering, could I used powdered peanut butter in place of creamy for the recipe? thanks
Hi Grace! There is already some powdered peanut butter in this recipe, so adding more might make the texture more gluey. Also, the real peanut butter adds some fat, which helps create flavor. That said, if you want to use powdered peanut butter, I would suggest mixing it with a high-fat liquid like coconut cream and then measuring out 2/3 cup. Hope this helps! Let me know how it goes :) -- Elizabeth
November 15, 2021
Becky
You mention using vegetable broth in your introduction but it isn’t included in the recipe
Hi Becky - thanks for pointing this out. I have removed mention of vegetable broth from this post. You do not need any vegetable broth. The mushrooms will release natural liquid which will prevent any sticking. -- Elizabeth
September 23, 2021
Tracy Henry
Hi Elizabeth, LOVE you recipes. Please keep them coming. :)I was wondering, can you share what is the vegan chocolate bar you used in this recipe?
August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography