When it comes to hummus, the options are endless! You’ve got your classic garbanzo bean-based option, the flavorful Roasted Red Pepper Hummus, the eye-catching Beautiful Beet Hummus and even Black Bean Hummus. Now you can add to your list this colorful, and flavorful, edamame hummus.
You’ll notice the ingredient list calls for mukimame. This is simply the shelled version of edamame. You can find it right beside the edamame, in the frozen food section (usually by the frozen veggies).
Here at Wholly Plants, we’re all about whole, unprocessed foods from plants. What we love about edamame is that it’s as WHOLE as it gets in the world of soy.
There’s quite a range when it comes to processing soy. Other unprocessed soy products include soybeans (great for soups) and tempeh (fermented soy). Soy milk, miso, tamari (or soy sauce) and tofu could be considered moderately processed. They’re modified from their original state, but still have beneficial properties.
On the highly processed end of the soy spectrum you’ll find many meat, poultry and dairy alternatives. These are usually made out of soy protein, and most of the healthy components of the soy has been taken away. To make matters worse – there’s usually bad stuff added. While these foods can sometimes be helpful to transition off of the Standard American Diet, they certainly are not health promoting. We don’t recommend making them a regular part of your diet.
Soybeans fall in the beans category. Full of fiber, plant protein, vitamins and minerals, Dr. Greger recommends 3 servings of beans every day. A serving is 1/2 cup cooked beans, peas, lentils, tempeh or tofu, 1/4 cup hummus or bean dip or 1 cup fresh peas or sprouted lentils.
We used this food processor to make this edamame hummus. (Note this is an affiliate link.)
Plant-Based Edamame Basil Hummus
- Food Processor
- 2 cups frozen mukimame (shelled edamame) thawed
- 1/3 cup water
- 1/4 cup tahini
- 1 lemon, juiced
- 3 garlic cloves or 1 T minced garlic
- 1/4 cup fresh basil
- 1/4 tsp salt or to taste
- Place all ingredients in a food processor and process until smooth, stopping to scrape down sides as needed. If too thick, add water, 1 T at a time. Enjoy with fresh veggies, as a sandwich spread or over leafy greens
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