This easy, high-protein edamame sesame dip is the ultimate plant-based snack! Ready in just 10 minutes, deeply flavourful thanks to gut-friendly miso and sesame oil, it’s kind of like an edamame hummus without tahini and once you try it, you’ll want to eat it ALL THE TIME.
I feel like it’s my duty as a dietitian to tell you that snacks are an awesome way to get more nutrient-dense plants into your life, especially if you’re new to plant-based recipes. Even if your meals aren’t very plant-full, snacks are an easy way to dip your toes into that plant life! (but/and/also, if you need help figuring out how to eat more plants at meal times I do, ahem, have a cookbook called Eat More Plants)
Why You’ll Love this Edamame Sesame Dip
I’ll be straight with you: I called this dip edamame hummus up there because that’s what the internet wants…not because I don’t know what hummus actually is. I’m all for innovation and I will 100% call another bean dip hummus if it contains tahini…but if something contains neither chickpeas nor tahini, I think it’s a stretch!
Buuuut…if you’re looking for an absolutely DELICIOUS edamame dip inspired by the flavours of Japan as a change of pace, this gorgeous recipe is for you.
- This edamame sesame dip packs plant-based protein, calcium and fibre – all important nutrients on a plant-based diet
- It even contains fermented foods in the form of miso, because we could all use a few more fermented foods in our day to support our gut microbiome
- You need just 7 ingredients and 10 minutes to get this treat on the table!
- It’s vegan, gluten free, nut free and there’s even a low FODMAP option (see below!)
Ingredients You’ll Need to Make This Edamame Sesame Dip AKA Edamame Hummus
- Edamame: be sure to buy shelled edamame to save you from having to pop them out yourself
- Green Onions
- Miso: I use shiro (white) miso, the mildest form of this fermented soybean paste
- Sesame Oil
- Avocado Oil: use another neutral flavoured oil if you don’t have avocado oil on hand
- Lemon Juice
- Chile Flakes
…Plus a little salt!
Edamame Sesame Dip Substitutions + Storage
- This edamame hummus will keep in the fridge, in an airtight container, for up to 5 days…but I promise it won’t last that long!
- Low FODMAP variation: ½ cup of edamame is low FODMAP. So, use just the dark green parts of the green onions and this dip is low FODMAP as long as you don’t eat more than a third of it at one sitting! Add a third green onion top if doing this for more flavour.
Just how much protein is in edamame?
I called this dip high protein, so now’s the time to back that statement up. Edamame has one of the highest amounts of plant-based protein in the legume world: the USDA nutrient database lists edamame as having 18 grams of protein per cup. It’s lower than the Canadian Nutrient File (22 grams) so I’m gonna use that as a more conservative estimate.
Which means that this whole recipe contains 22 grams of protein, and a small serving (¼ of this dip) contains 5.5 grams. Not bad for a little snack!
More Delicious + Healthy Vegan Dips
- Togarashi Roasted Broccoli with Miso Cashew Dip
- Easy Vegan Hot Corn Dip (no mayo!)
- Vegan Cashew Cream Fruit Dip (Healthy!)
- This Queso Fiesta is your new favourite party dip. And it’s nut free.
Edamame Sesame Dip with Miso
This easy, 7 ingredient Edamame Sesame Dip with Miso is a super flavourful, high-protein vegan snack or sandwich filling. Takes 10 minutes! Course Sauces, SnackCuisine AmericanDiet Gluten Free, Vegan, VegetarianKeyword dip, edamame, Hummus, misoDietary Preference Gluten-Free, low FODMAP, vegan, vegetarian Prep Time 5 minutesCook Time 5 minutesTotal Time 10 minutes Servings 4 servings Author Desiree Nielsen, RD
- Food Processor
- 1 ¼ cups shelled edamame cooked according to package directions
- 2 green onions roughly chopped
- 2 tablespoons shiro (white) miso
- 2 tablespoons avocado oil
- 1 tablespoon sesame oil
- 1 tablespoon freshly squeezed lemon juice
- ¼ teaspoon chile flakes
- salt to taste
- If you haven't already boiled your edamame, drop it in a small pot of boiling water until cooked, usually 3-4 minutes
- Place edamame, green onions, miso, avocado + sesame oils, lemon juice and chile flakes into a small food processor and blend until smooth, about 1-2 minutes, scraping as necessary.
- Taste and adjust salt or lemon juice as needed. If you want it a lighter, even more whipped texture, you can add a tablespoon or two of water and blend again.
- Serve with your favourite sliced vegetables, crackers, bread or even pretzels!
Edamame is low FODMAP in 1/2 cup servings. And green onion tops (dark green parts only) are also low FODMAP. So if you’re on a low FODMAP diet, stick to green onion tops and don’t eat more than 1/3 of the recipe at one sitting.
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