Cilantro Edamame Hummus Recipe: A Nutritious Green Dip
Cilantro edamame hummus originated as a contemporary twist on traditional hummus. Chefs created it to cater to health-conscious individuals and those seeking new flavors. This green dip became popular in the early 21st century, particularly in health food circles and trendy restaurants. By combining the creamy texture of edamame with the zesty flavor of cilantro, it provided a refreshing alternative to chickpea-based hummus.
Key Ingredients and Health Benefits
Cilantro edamame hummus includes several core ingredients. Edamame, cilantro, lemon juice, garlic, tahini, olive oil, salt, and cumin. Each component offers distinct health benefits, making this hummus a nutritious option.
- Edamame: High in protein, fiber, and essential amino acids.
- Cilantro: Rich in antioxidants and vitamins such as vitamin K.
- Lemon Juice: Provides vitamin C and aids digestion.
- Garlic: Known for its anti-inflammatory and immune-boosting properties.
- Tahini: Offers healthy fats, protein, and minerals like calcium.
- Olive Oil: Contains monounsaturated fats, promoting heart health.
- Salt: Essential for electrolyte balance.
- Cumin: Adds flavor and contains antioxidant properties.
By incorporating these ingredients, cilantro edamame hummus delivers a nutritious and flavorful dip that can be enjoyed as a healthy snack or appetizer.
How to Make Cilantro Edamame Hummus
Necessary Ingredients
Gather the following ingredients before starting:
- Edamame: 1 ½ cups, shelled
- Cilantro: 1 cup, fresh leaves
- Lemon Juice: 2 tablespoons, freshly squeezed
- Garlic: 2 cloves, minced
- Tahini: ¼ cup, well-stirred
- Olive Oil: 2 tablespoons, extra virgin
- Salt: ½ teaspoon, sea salt
- Cumin: 1 teaspoon, ground
- Water: ¼ cup, cold
- Prepare Edamame: Cook edamame in boiling water for 5 minutes. Drain and let cool.
- Blend Ingredients: Combine edamame, cilantro, lemon juice, garlic, tahini, olive oil, salt, and cumin in a food processor.
- Process Mixture: Blend until smooth. Gradually add cold water to achieve desired consistency.
- Adjust Seasoning: Taste and adjust seasoning if needed. Add more salt, lemon juice, or cumin if necessary.
- Serve: Transfer hummus to a serving bowl. Drizzle with olive oil and garnish with additional cilantro if desired.
This recipe yields a nutritious, protein-rich dip with a zesty twist that pairs well with various snacks and appetizers.
Serving Suggestions for Cilantro Edamame Hummus
Best Pairings
Combine cilantro edamame hummus with raw veggies for a nutritious snack. Use carrot sticks, bell pepper strips, cucumber rounds, or cherry tomatoes. Pair it with whole grain crackers, pita chips, or toasted baguette slices for a crunchy texture. Enhance sandwiches and wraps by spreading this hummus on whole-wheat bread or tortillas. Offer it as a side to grilled meats like chicken skewers or lamb kebabs for added flavor.
Creative Presentation Ideas
Create a vibrant hummus platter by surrounding a bowl of cilantro edamame hummus with colorful vegetables and assorted dippers. Serve it in mini mason jars for individual portions at parties. Use a piping bag to swirl it atop cucumber slices or radish rounds, creating eye-catching appetizers. Garnish with sprigs of cilantro, a drizzle of olive oil, or a sprinkle of sesame seeds for added appeal. Serve it in hollowed-out bell peppers for an eco-friendly and edible container.
Nutritional Benefits of Cilantro Edamame Hummus
Protein and Fiber Content
Cilantro edamame hummus stands out for its protein and fiber. Edamame, the main ingredient, provides around 11 grams of protein per 1/2 cup. This makes the hummus an excellent plant-based protein source, supporting muscle growth and repair. The dip also includes dietary fiber, important for digestive health. On average, a serving contains 4 grams of fiber, aiding in regular bowel movements and promoting satiety.
Vitamins and Minerals
This hummus is packed with essential vitamins and minerals. Cilantro adds vitamin K, important for blood clotting and bone health. Edamame contributes vitamins C and B, boosting immune function and energy metabolism. The garlic included offers manganese, beneficial for metabolism and bone structure. Lemon juice provides vitamin C, acting as an antioxidant. Tahini adds calcium and iron, supporting bone health and oxygen transport. Finally, olive oil offers vitamin E, enhancing skin health and acting as an antioxidant.
| Nutrient | Source | Benefit |
|---|---|---|
| Protein | Edamame | Muscle growth and repair |
| Fiber | Edamame | Digestive health |
| Vitamin K | Cilantro | Blood clotting, bone health |
| Vitamin C | Lemon juice | Immune function, antioxidant |
| Vitamin B | Edamame | Energy metabolism |
| Manganese | Garlic | Metabolism, bone structure |
| Calcium | Tahini | Bone health |
| Iron | Tahini | Oxygen transport |
| Vitamin E | Olive Oil | Skin health, antioxidant |
With this nutrient-rich profile, cilantro edamame hummus supports various aspects of health, from metabolic functions to immune defense.
Buying Guide for Ingredients
Where to Buy Fresh Ingredients
Local farmers’ markets provide high-quality fresh ingredients for your cilantro edamame hummus. These markets offer seasonal produce, ensuring freshness and optimal nutrient content. Explore nearby grocery stores, as many have sections dedicated to fresh, locally sourced produce. Some popular options include Whole Foods, Trader Joe’s, and Sprouts Farmers Market. Ensure the edamame is bright green and snap peas are firm. Fresh cilantro should have a vibrant green color and a fragrant aroma. Purchasing from these sources guarantees you the best quality for your dip.
Opting for Organic
Opting for organic ingredients boosts the nutritional value and reduces exposure to pesticides and chemicals. USDA organic-certified edamame, cilantro, lemons, and garlic ensure that you’re consuming the healthiest options available. Look for clearly labeled organic produce when shopping. Many stores offer organic sections, and there’s a growing trend in organic farmers’ markets. If organic options are unavailable, thoroughly wash conventional produce to remove residues. Organic ingredients enhance the safety and health benefits of your cilantro edamame hummus.
Conclusion
Cilantro edamame hummus is a vibrant and nutritious twist on a classic favorite. Packed with protein fiber and essential vitamins it’s a fantastic addition to your healthy eating repertoire. By sourcing fresh organic ingredients from trusted markets you can ensure you’re enjoying the best possible version of this delicious dip. Whether you’re a hummus aficionado or a newcomer to this green delight cilantro edamame hummus is sure to become a staple in your kitchen. Enjoy it with fresh veggies pita chips or as a spread in your favorite wraps and sandwiches.
