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By Tamar Rothenberg, MS, RDN
Edamame hummus is the perfect way to boost protein and antioxidants in dip form. The tahini paste has added calcium, but if you’re allergic to sesame, omit it. This hummus tastes great on whole-grain crackers, chips, and fresh veggies, such as carrots, bell peppers, cucumber, tomatoes, broccoli, cauliflower, or celery. This recipe uses frozen edamame, so you can make it even if you don’t have fresh edamame on hand.
This is recipe is from Tamar’s book, Cancer Diet for the Newly Diagnosed: An Integrative Guide and Cookbook for Treatment and Recovery.
Edamame Hummus
Serves 5
Prep Time: 10 minutes | Cook Time: 5 minutes
Ingredients
8 ounces frozen shelled edamame
1/4 cup tahini
Juice of 1 large lemon
1 garlic clove, halved
3/4 teaspoon kosher salt
1/2 teaspoon ground cumin
2 to 4 tablespoons water
3 tablespoons extra-virgin olive oil
Directions
1. Microwave the frozen edamame for 2 to 3 minutes, or per package instructions.
2. In the bowl of a food processor (see Substitution), combine the edamame, tahini, lemon juice, garlic, salt, cumin, and 2 tablespoons of water. Puree the mixture until it’s smooth. If it needs more liquid, add up to 2 more tablespoons of water, 1 tablespoon at a time.
3. With the food processor running, slowly drizzle in the olive oil 1 tablespoon at a time, blending well to incorporate after each addition. Serve immediately, store in the refrigerator for up to 7 days or in the freezer for up to 3 months. If frozen, thaw a container of the hummus in the refrigerator overnight before serving.
SUBSTITUTION: A food processor is best for this recipe, so you can drizzle the olive oil in slowly while the motor is running. If you’re using a blender, add 1 tablespoon of oil at a time and pulse 5 to 10 times to incorporate.
Nutritional Information (Per Serving): Calories 202; Total Fat 17g; Sodium: 180mg; Carbohydrates: 8g; Fiber 4g; Protein 7g
Tamar Rothenberg, MS, RDN, is a registered dietitian who specializes in recovery after breast cancer in her private practice in Los Angeles. She has a Certificate of Training in Vegetarian Nutrition; is an adjunct professor of nutrition at Touro College and University; and co-led the clinical study, Coping with Cancer in the Kitchen, published in Nutrients. Tamar lends her expertise to Sharsheret Thrivers through nutrition counseling. Visit Tamar’s website at https://www.tamarrothenbergrd.com/ for more information.
This recipe was submitted by the non-profit organization, Sharsheret, The Jewish Breast Cancer and Ovarian Cancer Community. If you or someone you love has been impacted by breast or ovarian cancer or has elevated genetic risk, contact Sharsheret for free support and resources. For more information, visit sharsheret.org or call (866) 474-2774.
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