Healthy Dip Recipe: Edamame Hummus

Need a satisfying, protein-packed snack idea? This Edamame Hummus is the perfect dip recipe to fuel your kids for the day!

edamame hummus in green lunchbox with crackers and vegetables

It can be hard to find healthy snacks to munch on throughout the day. It’s great to grab a piece of fruit or a handful of carrots, but sometimes I want to feed my kids a more filling snack with a lot of protein to last them a couple hours.

Related: Top 5 Lunchboxes We’ve Tested

This Edamame Hummus is my go-to healthy dip recipe! It comes from The Best Homemade Kids’ Snacks on the Planet, which is filled with healthy recipes for when your kids are asking for snacks before meals. There are so many healthy alternatives to processed junk-food snacks, including this Edamame Hummus!

How to Make This Healthy Edamame Dip for Kids

Making your own hummus sounds a lot more daunting than it is. I’ve been making recipes like traditional Greek Hummus for years, and nothing beats homemade. This Edamame Hummus is no different! Instead of chickpeas, we use steamed edamame (soybeans) and a dash of soy sauce for extra flavor.

1. Grab a food processor or high-speed blender.

2. Combine all the ingredient, minus the olive oil in the bowl of a food processor or high-speed blender.

3. Pureé on medium speed, while gradually pouring in the olive oil.

4. Serve with fresh veggies or crackers.

 

 

After you try this recipe, check out the traditional Greek Hummus next. I promise you won’t be disappointed!

What to serve with Kid-Friendly Edamame Hummus Dip

So what does one eat with Edamame Hummus? Just about anything you’d dip or spread with regular hummus, guacamole, cheese dips, and then some!

  • Raw veggies
  • Chips
  • Baked Pita Chips
  • Sliced Pita bread
  • Pretzels
  • Sesame seed crackers
  • Spread over toast

Other Healthy Dip Recipes for Kids

Dips are a great way to help kids, especially picky eaters eat a variety of foods. Serve recipes like this Edamame Hummus or the ones below with fresh veggies, whole-grain crackers, or pita wedges.

With so many healthy dips to choose from, your child’s lunchbox will never be boring again! But let’s tart with this gorgeously green edamame hummus recipe!

Edamame Hummus

Healthy Edamame Hummus makes a satisfying, protein-packed dip. Serve it with fresh veggies, pita chips, or whole-grain crackers for a healthy snack.

  • Author: Laura Fuentes
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 4 servings 1x
  • Category: Snack
Scale

Ingredients

  • 1 1/2 cups frozen shelled edamame (soy beans)
  • 2 tablespoons tahini
  • 1/4 cup water
  • 3 tablespoons lemon juice, about 1 lemon
  • 2 teaspoons soy sauce
  • 1 clove garlic, grated or mashed
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon cumin
  • 1/4 teaspoon ground coriander
  • 3 tablespoons olive oil
  • 1 tablespoon fresh flat leaf parsley, finely chopped

Instructions

  1. Boil edamame in salted water for 4-5 minutes, or microwave, covered for 2-3 minutes.
  2. In afood processor, puree the edamame, tahini, water, lemon juice, soy sauce, garlic, salt, cumin, and coriander until smooth. Then drizzle in olive oil, mixing until fully combined.
  3. Transfer to a medium bowl and fold in parsley.
  4. Serve with fresh veggies or crackers.

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 212
  • Sugar: 1.7g
  • Sodium: 617.8mg
  • Fat: 17.6g
  • Saturated Fat: 2.4g
  • Carbohydrates: 8.2g
  • Fiber: 3.9g
  • Protein: 8.7g

About MOMables - Laura

Mom to 3 kids, obsessed with coffee, meal planning, and helping you cook fresh meals for your family fast!