Edamame Dip – Rachel Cooks®

Light green and wonderfully creamy, Edamame dip is nutritious and super satisfying. You should keep a container of this dip in your fridge to spread on sandwiches and wraps as well.

Recipe overview

Why you will love it: Edamame Dip is a great spread and also a dip. Use in place of mayonnaise to add flavor and nutrition to your wraps and sandwiches.

How long does it take: 10 mins
Equipment needed: food processor
Servings: makes 3 cups

Light green edamame dip with small pitas.

Have you tried edamame? Edamame beans are delicious, packed with protein and rich in vitamins and minerals. In case you didn’t know, edamame beans are actually unripe soybeans, or soybeans in the plant state.

You can usually find them in the frozen section of your grocery store, along with other frozen vegetables. Often they are sold in the shell, which is inedible but easy to remove. Shelled edamame can be called mukimame.

Isn’t this edamame dip beautifully green? It’s a delicious spread on crackers, sandwiches and wraps, or as a dip for vegetables. You could compare it to hummus, which is made from chickpeas.

The dip is vegan friendly, dairy free and gluten free.

Do you like avocado toast? Avocado toast is basically mashed avocado on a slice of toast. This edamame dip is a great substitute for avocado or guacamole. A bonus is that it doesn’t brown in the fridge like mashed avocados!

Edamame dip also pairs great with crostini, with diced grape tomatoes and an extra drizzle of olive oil. I love topping it with my favorite pickled red onions.


Not sure how to pronounce “edamame”? I got you covered! Say it like this: ah·moron·maa·may.

Edamame dip with spring onions.

About this recipe

You can make this dip in about ten minutes. Your food processor will do most of the work for you. No cooking is required; You don’t even have to turn on your stove.

All you need to make the recipe is Edamame beans, scallions (spring onions), garlic, hot sauce and sea salt. If any of these ingredients aren’t your thing, you can easily substitute them or just leave them out.

Place all the ingredients in your food processor using the S blade. Pulse a few times so everything is finely chopped. Then, with the blender running, drizzle in the extra virgin olive oil and water until the dip is just the consistency you want.

That’s it! Scrape it into a bowl and it’s ready to serve.

Be sure to look for the recipe card below for specific directions, measurements, and nutritional information.

How to serve this dip

  • Serve the dip with flatbread, crackers, crostini or vegetables.
  • Use it as a healthy substitute for mayonnaise or other spreads on sandwiches, wraps or burgers.
  • Substitute guacamole and serve with fries and salsa or as a topping for tacos or burritos.
Top view of dip served with mini pitas.

frequently asked Questions

Which has more protein, chickpeas or edamame?

Edamame is higher in protein and lower in calories than chickpeas. A cup of edamame beans contains 17 grams of protein with 224 calories. In comparison, a cup of chickpeas contains 14.5 grams of protein with 269 calories.
Both edamame and chickpeas contain many other nutrients and fiber. You really can’t go wrong with either one.

Are mukimame and edamame the same thing?

Technically, edamame are unripe soybeans in the pod. Mukimame are the shelled soybeans; The pods are inedible and are usually discarded. However, to avoid confusion, most people refer to both products, unpeeled or peeled, as edamame. You may see products sold as either Edamame or Mukimame, so it’s good to be aware of the difference.

What goes well with edamame?

Since edamame beans have a relatively mild taste, they combine well with many other flavors. Some people compare them to peas or small lima beans. They have a buttery texture and just a hint of sweetness.
Just like hummus, you can flavor or garnish edamame dip with herbs, roasted garlic, roasted red peppers, pine nuts, etc. Some recipes add toasted sesame oil, miso, wasabi, or smoked paprika powder.

Make it your own

  • Increase or omit the garlic if you like.
  • Increase or omit the hot sauce, or stir in a pinch of red pepper flakes instead.
  • Substitute or simply add chopped fresh cilantro or fresh parsley for the spring onions.
  • Replace a tablespoon or two of the water with fresh lemon or lime juice. Stir in a teaspoon of finely grated zest.
  • For an oil-free dip, substitute plain yogurt for the olive oil.
  • Replace olive oil with tahini.

Make Ahead Ideas

Because this dip keeps so well in the fridge or freezer, it’s a great recipe to make ahead. It’s just as easy to make a double batch as a single batch; Just double all the ingredients (as long as you can fit them in your food processor). Freeze what you won’t use within a week.

Do you have an impromptu meeting? Take a container of the dip out of the freezer. Depending on the size of your container, it will thaw fairly quickly. Quickly make a charcuterie board with crackers, edamame dip, cheese, and veggies, and you’re good to go.

storage tips

Place leftover edamame dip in an airtight container and it will keep in the fridge for a week.

The dip can also be frozen for up to six months. I like to freeze it in individually sized containers. It’s perfect for lunch. Put the frozen dip in your lunch and it will be thawed and ready to eat by lunchtime.

Dip drizzled with olive oil.

Healthy Dip Recipes

Here are a few more recipes you might enjoy:

Did you do this? Leave a review below and tag me @rachelcooksblog on Facebook, Instagram or Pinterest!

Light green edamame dip with spring onions.

Preparation time: 10 minutes

Total time: 10 minutes

10 portions

Prevent your screen from going dark

Bright green and deliciously creamy, edamame dip is nutritious and super filling. You should keep a container of this dip in your fridge to spread on sandwiches and wraps as well.


  • Combine thawed edamame, scallions, garlic, salt and hot sauce in a food processor fitted with an S-blade. Process until fairly smooth.

  • With the food processor running, drizzle in the olive oil and water until smooth. Taste and season with additional salt if needed.

  • Serve with crackers, veggies, or spread on a sandwich.


  • power 2 ½ cups. Serving size: ¼ cup (4 tablespoons).
  • The dip will keep refrigerated for up to a week. The dip can also be frozen for up to six months. It’s great for lunch boxes; freeze it in small containers and it will be thawed by lunchtime.
  • Flavor Variations: Replace some of the water with lime or lemon juice. Substitute plain yogurt for the olive oil for an oil-free version. Tahini can substitute for the olive oil if you prefer. Add chopped cilantro or parsley instead of or in addition to the spring onions. Omit or increase garlic. Omit or increase hot sauce.

Nutritional Information

Portion: 0.25Cup, Calories: 105kcal, Carbohydrates: 7G, Protein: 4G, Fat: 7G, Saturated Fatty Acids: 1G, Polyunsaturated fat: 1G, Monounsaturated fatty acids: 4G, Sodium: 179mg, Potassium: 220mg, Fiber: 2G, Sugar: 1G, Vitamin A: 50ie, Vitamin C: 1mg, Calcium: 42mg, Iron: 1mg

This website provides approximate nutritional information as a convenience and courtesy only. Nutritional data is collected primarily from the USDA Food Composition Database, where available, or other online calculators.

Did you do this?Make sure to upload a photo and tag me at @RachelCooksBlog. I love seeing what you made!

This recipe was originally shared as a guest post on The Jersey Girl Cooks.

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