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Exciting Edamame Beans Spread | Easy Creamy Vegan Recipe

Name: Exciting Edamame Beans Spread | Easy Creamy Vegan Recipe
Prep time: 10 min
Total time: 10 min
Yield: 10
Cuisine: Worldwide
Ingredients: 1 lb (450-500 g) edamame beans, cooked; 1 tsp onion powder; 1 tsp garlic powder; 1 lime, freshly squeezed; 1 lemon, freshly squeezed; 5 ounces (145 g) tofu medium/soft tofu; 1 tbsp tahini; 2 tbsp tamari; 1 ounce (30 g) jalapeños; 1 3/4 ounces (50 g) coriander (cilantro), fresh; Pinch of salt & pepper to taste

Craving something creamy and green—but tired of avocado toast? 🥑🙅‍♀️ Try this low-fat, protein-packed edamame bean spread instead! It’s packed with flavour, super easy to make, and perfect for your health goals 🌱💚

Prep Time: 10 Mins | Total Time: 10 Mins

Servings: Adjustable

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Spoiler… no avocados here.

The secret to the greenness? Edamame beans. Double the protein, a fraction of the fat!

And, not to forget their totally different taste, which I love—and I’m sure you will, too 💚

This spread is so creamy and so flavourful, you’ll get a much needed break from avocado toast, just the right way. Plus, it’ll give you a few extra grams of protein. And it’s super easy to whip up: literally just toss everything into a blender and blend 😊

If that wasn’t enough goodness… this spread also lasts in the fridge without browning (like avocados). Keep reading to learn all about this exciting edamame beans spread recipe, all with plant-based ingredients.

Why This Recipe Works

So Many Flavours

Bright citrus from lime and lemon, the fiery kick of jalapeños, the earthiness of coriander (cilantro)—you’re in for a taste experience that’s both satisfying and refreshing. The tofu adds a creamy texture. And the tahini and tamari give an umami taste. In just a simple spread, you’ll be experiencing so many different flavours 😉

So Nutritious

Edamame beans are a superfood with lots (and lots!) of protein. This recipe maximizes their potential and unlocks all their benefits. The high protein content—coupled with healthy fats from the tofu and tahini—makes sure you feel satisfied.

You’ll also feel your digestion is improving and you’re feeling fuller for longer periods, thanks to the fibre from the edamame and coriander (cilantro). Plus, there are no added sugars and unhealthy oils. An indulgence without guilt is what I like to call it.

Helps Manage Weight

This super yummy recipe also helps manage/lose weight. By eliminating oil and relying on whole, nutrient-dense ingredients, you’re on your way to creating a spread that is both delicious and low in calories. (Additionally, the high protein and fibre content work together to keep hunger at bay for longer).

Recipe Ingredient Notes

Let’s have a look at the ingredients you’ll need to make your oil-free edamame beans spread. Most of these are pantry staples. But if you don’t have any of these ingredients, you can easily find substitutions.

Edamame beans, cooked. These green soybeans are a nutritional powerhouse (I call them so because of their high protein and fibre content). They have a slightly sweet and nutty flavour; you can expect this certain depth in taste in the spread. Look for fresh edamame in the produce section or frozen edamame in the freezer aisle. If you don’t have edamame, you can substitute with cooked chickpeas or white beans for a different flavour (and colour!).

Onion powder. This is an overall taste enhancer for the recipe. (And, well, helps skip the chopping onion part in the recipe 😁).

Garlic powder. Similar to onion powder, this imparts a strong garlic flavour. It complements the other ingredients and overall taste.

Lime, freshly squeezed. Its refreshing taste balances the overall richness.

Lemon, freshly squeezed. Like lime, this also adds acidity and brightness to the spread.

Tofu, medium/soft. Tofu provides a creamy texture and subtle bean flavour to the spread. It helps to bind the ingredients together. I use medium or soft tofu; this gives a smooth consistency. If you prefer a firmer texture, you can use extra-firm tofu (but you may have to add a little more liquid).

Tahini. This sesame seed paste adds a nutty flavour—as well as a creamy texture—to the spread. Plus, it’s a great way to get your B vitamins and some essential minerals.

Tamari. A gluten-free alternative to soy sauce, tamari adds a similar umami flavour.

Jalapeños. These chilli peppers add some spice to the spread—and have plenty of vitamin A and C. If you don’t like spicy food, you can substitute these with a milder chilli pepper.

Coriander (cilantro), fresh. Coriander adds freshness to the spread. (If not available, consider parsley).

Pinch of salt and pepper to taste.

How to Make Exciting Edamame Beans Spread

Once you’ve collected and prepped all the ingredients, the process is super simple.

Add all the ingredients to a blender and blitz to the consistency you like. Pulsing the blender a few times gives a chunkier spread. Pulsing for a longer time, in contrast, makes it creamier. (If you find the spread too thick as you blend, some plant-based milk can help thin it).

And, you’re all set to enjoy. Mmm 💚

Variations, Ideas & Notes

Add some smoked paprika as you blend; this will give extra flavour. (Another fun idea is using liquid smoke).
If you like a nutty taste, you can roast the edamame beforehand.

In contrast, if you’ve got a sesame allergy, you can replace the tahini with sunflower seed butter.

If you’re wondering how to consume the spread… there’s as many ways as you can think of. Serve it as a dip with vegetable sticks or lentil flatbread. Use it as a sandwich spread. Or, try it as my fave, as a flavourful and protein packed topping for breakfast burritos 😋

Pro Tips For This Recipe

If you’re hoping to save time, you can prep the ingredients in advance. For example, you can cook the edamame ahead of time. In fact, precooked edamame (purchased from the supermarket) will do the trick, too.
This recipe is great for batch cooking. You can double or triple the recipe—and store it for a week (see below for how to store).
Blend the spread with cucumber, mint, some extra virgin olive oil or white wine vinegar, with your favourite plant-based yogurt topping garnished with fresh chives, and you’ll have a super refreshing summer soup.

Frequently Asked Questions

How to store edamame beans spread?

Storing is super simple; add the leftovers to an airtight container, and pop it into your fridge. It’ll do good for a week.

Can you use canned edamame?

You sure can. But I would ask you to use fresh (or frozen) edamame for the best results.

Can you use fresh onion and garlic instead of powder?

Yes, you sure can. But I would ask you to fry fresh onion and garlic for a few minutes until translucent first, stirring in their own natural juices, and deglaze with a little water if needed, no oil required. This is to soften their pungent flavours and not let them dominate the dip.

Can I add other veggies?

Yep, you can. Think roasted red peppers or courgettes (zucchini) or roasted carrots. These will alter the taste, and will also add the health benefits of the veggies variety.

Can I make this spread low-carb?

Edamame is high in carbs, so you’d have to omit it to make it low-carb. Think of a substitution, such as cauliflower.

If You Like This Dip Recipe, You Might Also Like…

If you made the recipe, make sure to tag me on Instagram @vegan.susy

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