Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (2024)

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Welcome, food explorers! Today, we're guiding you on a delightful culinary journey that will leave your taste buds enchanted and your health boosted. We're diving into the vibrant world of edamame hummus. A fusion of Asian flair and Middle Eastern tradition, this refreshing dip is not just an explosion of flavors but also a powerhouse of nutrition. It's creamy, it's easy, it's quick to prepare, and it's all things green and clean.

Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (1)

This edamame hummus recipe stands out from regular hummus recipes for its enticing vibrant green hue and remarkable nutritional value.

While this hummus takes a departure from the classic Lebanese hummus recipe, its vibrant green goodness, and creamy texture will make you a believer in the versatility of vegan dips.

Jump to:
  • πŸ’š Why you will love it
  • 🧾 Ingredients
  • 🍽 Equipment
  • πŸ”ͺ Instructions
  • πŸ’‘ Expert tip
  • πŸ₯’ How to serve
  • πŸ“– Variations
  • ❓ FAQ
  • πŸ₯‘ Storage
  • πŸ“š More hummus recipes
  • πŸŽ₯ Video
  • πŸ“‹ Recipe
  • πŸ’¬ Reviews and Comments

πŸ’š Why you will love it

  • Vibrant Green
  • Nutrient-Dense
  • Heart-Healthy
  • Flavorful Zest
  • Quick, easy, and customizable

You are just a blend away from your new appetizer or savory snack in your tasty recipe collection.

🧾 Ingredients

This recipe is made with just a few delicious ingredients:

Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (2)
  • Shelled edamame beans: These vibrant beans are the star of our dish, offering not only a unique flavor profile but also a hefty dose of plant-based protein and fiber.
  • Tahini: Made from sesame seeds, tahini adds a distinct, nutty richness that pairs perfectly with the edamame, enhancing the creaminess of the hummus.
  • Lemon juice: This provides a splash of freshness and acidity to balance the richer elements while also helping preserve the edamame's vibrant green color.
  • Extra virgin olive oil: Its fruity notes complement the flavors while its healthy fats aid in nutrient absorption, contributing to the dip's silky texture.
  • Fresh garlic clove: A hint of garlic adds depth to the hummus, infusing it with a touch of pungent flavor that gives our dish character.
  • Sea salt: Used judiciously, sea salt helps to amplify all the flavors in the dish and brings balance to the overall taste.
  • Ground cumin: This warming spice adds an earthy complexity that enriches the overall flavor profile, subtly enhancing the natural taste of edamame.
  • Iced water: Besides aiding in achieving the desired creamy consistency, iced water also helps to keep the hummus light and refreshing.

Optional ingredients

  • Black and white sesame seeds for garnishing.
  • Cilantro leaves for a herby taste.


  • Frozen edamame beans: Green peas are a perfect alternative. They'll give your hummus a slightly sweeter flavor and maintain the vibrant green color. However, the texture might be a tad less creamy.
  • Tahini: If you're out of tahini, you can use any seed or nut butter, like almond or sunflower seed butter. Note that this will slightly change the flavor, depending on the butter you use.
  • Lemon juice: Lime juice can be used instead. They both provide the necessary acidity, but the flavor profile will vary slightly.
  • Extra virgin olive oil: If you're looking for a lower-fat option, you can use unsweetened almond milk or vegetable broth. Keep in mind that this will make the hummus less creamy and the taste less rich. Non-toasted sesame oil can work as a substitute for olive oil. The result will be a more pronounced sesame flavor which can complement the overall taste of your hummus.
  • Fresh garlic clove: Garlic powder or minced roasted garlic can be used in place of fresh garlic. The roasted garlic will provide a milder, sweeter flavor.
  • Ground cumin: Coriander or caraway seeds can offer a similar warm, earthy flavor. The difference in taste will be subtle.

🍽 Equipment

  1. Food Processor or High-Speed Blender
  2. Measuring Cups and Spoons
  3. Lemon Press
  4. Spatula

Having the right equipment will make your cooking experience smoother and more enjoyable, and the results will speak for themselves! Happy cooking!

πŸ”ͺ Instructions

To make edamame hummus simply follow these steps.

First, you need to briefly cook the frozen edamame beans in boiling water or defrost them under hot running water.

Hint: If you didn't buy shelled edamame, you would need to plant to remove their shells for extra minutes before using.

Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (3)

Step 1: Place all the ingredients except for water in the food processor or blender's vase.

Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (4)

Step 2: Blend and stop if the food processor or blender needs some help. Scrape the edges with a spatula.

Hint: it usually takes me about two 50 seconds blender cycles, to get to the right texture.

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Step 3: Add iced water little by little. I usually use about Β½ cup (4 oz) ice-cold water.

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Step 4: Blend until you reach the desired consistency.

Hint: use some ice cubes to chill water and add it as you mix the hummus for the creamiest texture.

Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (7)

πŸ’‘ Expert tip

For the creamiest edamame hummus, pay special attention to the water you addβ€”it should be icy cold! The reason behind this is that the blades of the food processor heat up as they work, which can affect the emulsification process.

Using iced water helps keep everything cool, ensuring a smoother, creamier consistency. Start with a small amount and add more as needed until your hummus reaches your desired texture. It's a simple trick, but it makes all the difference in achieving that perfect, creamy hummus every time!

If you want to make the mild edamame beans flavor more intense, you can make the hummus using roasted edamame, or lightly stor-frying them before blending them.

πŸ₯’ How to serve

Here are some imaginative ways to serve edamame hummus for a dinner party:

First, make pockets with the back of a spoon, drizzle some extra olive oil, and add sprinkle sesame seeds.

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  1. Pita Chip Dip: Traditional but always a hit; place your hummus in a serving bowl and pair it with some crunchy pita chips. For an extra flavor boost, try warming the chips slightly before serving.
  2. Veggie and Pita Platter: Showcase your hummus with an array of fresh, crunchy raw veggies, and toasted pita bread. Vegetable sticks are the perfect snack for sharing. Roasted veggies are also a great option.
  3. Spread for Sandwiches or Wraps: Slather your hummus on a wrap or sandwich, along with fresh veggies, like a couple of dollops of Jerusalem salad, and grilled tofu. The hummus adds a creamy, flavorful twist!
  4. Sauce for Grain Bowls: Drizzle it over a Tofu Buddha Bowl with quinoa, roasted vegetables, or spicy roasted chickpeas for a balanced, plant-powered meal.
  5. Creamy Pasta Sauce: Mix it into warm pasta for a unique, protein-rich sauce. Add in some roasted vegetables and a sprinkle of fresh herbs for a complete meal.
  6. Salad Dressing: With a little extra lemon juice and olive oil, you can turn your hummus into a creamy salad dressing. It pairs especially well with hearty salads and grain bowls.
  7. Stuffed Veggies: Use the hummus as a delicious stuffing for roasted bell peppers, tomatoes, or mushrooms.

For a comprehensive list of ideas and inspiration on what to eat with hummus, check out our post.

πŸ“– Variations

Arugula Edamame Hummus: Add a handful of fresh arugula to the food processor before blending. This will give your hummus a peppery kick and an even deeper green hue. It's a great way to incorporate more leafy greens as part of a healthy green Mediterranean diet.

Cilantro Lime Edamame Hummus: Substitute lime juice for lemon and add a bunch of fresh cilantro before blending. This variation will offer a refreshing, tangy twist, with the cilantro adding a distinct herbaceous note.

Spicy Edamame Hummus: Add a fresh jalapeΓ±o or a dash of cayenne pepper to your blend for a spicy version. This one's perfect for those who like a little heat!

Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (9)


What are edamame beans?

Edamame beans are young, green soybeans that are harvested before they have fully matured. The term "edamame" comes from Japanese, where "eda" means "branch" and "mame" means "bean", reflecting the traditional way the soybeans were sold β€” still attached to their branches.
In terms of nutrition, these young soybeans are a powerhouse. They're an excellent source of high-quality plant-based protein, fiber, and healthy fats. They are also rich in a variety of vitamins and minerals, including iron, calcium, and vitamin C.
Edamame are often served boiled or steamed, either in their pods as a popular appetizer in East Asian cuisine or shelled and incorporated into a range of dishes, like salads, soups, stir-fries, and in our case, a delectable hummus. They have a subtly sweet and nutty flavor, and their firm yet creamy texture makes them a versatile ingredient in the kitchen.

πŸ₯‘ Storage

Proper storage is key to maintaining the freshness and flavor of leftover hummus. Here's how:

Refrigerating and Thawing:

  • Place your hummus in an airtight container and refrigerate. It should stay fresh for up to one week.
  • Before serving, you might want to let it sit at room temperature for about 20 minutes to take the chill off.
  • If the hummus thickens too much in the refrigerator, you can stir in a little bit of water or olive oil to bring it back to the desired consistency.

Freezing and Reheating:

  • We don't recommend freezing hummus as the texture changes dramatically, but if you must... it can be frozen for up to 3 months. Again, use an airtight container. To avoid freezer burn, you can add a thin layer of olive oil on top before sealing.

Meal Prep:

  • This hummus recipe is an excellent option for meal prepping. You can prepare a big batch and portion it out into individual serving containers for the week.
  • Pair your hummus with a variety of dippables like pita chips, fresh veggies, or even dollop it onto salads or grain bowls for quick, easy meals.

πŸ“š More hummus recipes

Lebanese Hummus Recipe: Craving for a classic, rich, and velvety smooth hummus? Our traditional Lebanese Hummus takes you straight to the heart of Middle Eastern cuisine, promising authentic flavors in every scoop.

Avocado Hummus Recipe: If you love guacamole and hummus, this recipe is your dream come true! Combine the creaminess of avocado with the richness of traditional hummus for a match made in dip heaven.

Red Bell Pepper Hummus Recipe: Looking to add a burst of color and a hint of sweet and smoky flavors to your hummus? Our Red Bell Pepper Hummus delivers on all fronts, making it a perfect conversation starter at your next gathering.

Roasted Pumpkin Hummus Recipe: Perfect for fall or anytime you want a touch of earthy sweetness in your dip, our Roasted Pumpkin Hummus is a seasonal twist you'll fall in love with.

Pink Beet Hummus Recipe Made with White Beans: This isn't just any hummus; it's a feast for your eyes and your palate! Dazzle your taste buds with our lemon beet hummus, a blend of white beans and roasted beets that's as stunning as it is delicious.

Also, try our new black-eyed peas hummus for a Southern twist!

If you feel adventurous and are in for a mindblowing idea, try our dessert hummus, made with dark chocolate and enjoyed with fresh fruit. Curious?

If you love edamame, you should also try our spicy garlic edamame, the crunchy quinoa and edamame salad with Asian dressing, and our yummy poke bowl.

⭐ If you try this naturally gluten-free, dairy-free green edamame dip recipe, let us know! πŸ’¬ Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

πŸŽ₯ Video

πŸ“‹ Recipe

Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (10)

Best Green Edamame Hummus

Author: Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (11)Gustavo De Obaldia

Get ready to delight in our edamame hummus, a flavorful fusion of Asian and Middle Eastern cuisine. This creamy, quick, and easy-to-make dip is not only tasty, but also packed with nutritional goodness. Let's dive into the green, clean world of plant-based cooking!

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Appetizer, Snack

Cuisine Middle Eastern-Inspired

Servings 8 Servings

Calories 247 kcal


Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (12)

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  • 1 Β½ cups shelled edamame 10 ounces, preferably organic, defrosted if frozen*
  • ΒΌ cup tahini
  • 3 tablespoons lemon juice
  • 3 tablespoons extra-virgin olive oil plus more for garnish
  • 1 medium clove garlic roughly chopped
  • Β½ teaspoon fine-grain sea salt
  • β…› teaspoon cumin ground
  • 3 to 4 tablespoons water as necessary



  • In the bowl of your food processor or high-powered blender (like Vitamix), combine all the ingredients except for the iced water. Process for around 1Β½ minutes, pausing to scrape down the sides and base of the bowl as needed, until the mixture is thoroughly blended.

  • Scrape down the vase or bowl and continue processing until the hummus reaches a thick and smooth consistency, which should take about 1 extra minute.

    If your hummus turns out too thick or chunky, simply run the food processor while gradually adding iced water, one tablespoon at a time, until you achieve your desired texture.

  • Give the hummus a taste and add a little more salt if needed.

  • Transfer the hummus to a small serving bowl, and for an extra touch, lightly drizzle some olive oil over the top and sprinkle with a few sesame seeds if desired.



To defrost edamame, start by bringing a pot of water to a boil. Then, add the frozen edamame and let it simmer for approximately 4 to 6 minutes until it's warmed. Afterward, thoroughly drain the edamame and allow it to cool on a plate for at least 5 minutes before using it.

You can also just run them under hot water in a colander.

Leftover hummus can be stored in the refrigerator for 4 to 5 days, so you can enjoy it throughout the week.

Nutrition Facts

Calories: 247kcalCarbohydrates: 23gProtein: 7gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 438mgPotassium: 459mgFiber: 8gSugar: 3gVitamin A: 184IUVitamin C: 12mgCalcium: 51mgIron: 2mg

Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!

Nutritional Disclaimer

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our fullNutritional Disclosure here.

Affiliate Disclaimer

Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.


Edamame Hummus Recipe (Creamy & Naturally Dairy and Gluten-Free) (2024)


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