High Protein Edamame Hummus

Edamame gives this hummus its fresh, savory character, while plain nonfat Greek yogurt adds a creamy base. Tahini, lemon, garlic, and cumin round out the flavor for an appetizer or snack that fits naturally into a high-protein meal routine.

The finished hummus should be thick enough to mound in a bowl and soft enough to scoop. A spooned swirl gives it a simple presentation without changing the creamy texture.

What each ingredient brings

Shelled edamame makes this hummus distinct from a chickpea-based dip, with a mild, green flavor that works well with lemon and garlic. Greek yogurt contributes tang and body, while tahini adds its nutty depth. Extra-virgin olive oil helps bring the ingredients together into a rich-tasting blend.

Fresh lemon juice brightens the edamame and balances the sesame flavor of tahini. A small garlic clove adds a savory note, and ground cumin gives the mixture warmth. Kosher salt brings the flavors into focus; taste the finished hummus and adjust the seasoning if needed.

Cool and drain the edamame well

Microwaving the frozen edamame with water softens it so it can blend smoothly. Stirring halfway through helps it cook evenly. Once tender, rinse it under cold water until cool, then drain it well before it goes into the food processor.

That thorough draining matters for texture. Water clinging to the edamame can loosen the hummus before you have a chance to control its consistency. Let excess water run off after rinsing, then process the edamame with the other ingredients until the mixture is thick and mostly smooth.

Save On Pinterest For Later!

Blend to a creamy, spoonable texture

The food processor does the work of breaking down the edamame and combining it with the yogurt, tahini, oil, lemon, garlic, salt, and cumin. Scrape down the bowl as needed so the ingredients blend evenly. The hummus may look thick at first; add cold water gradually while processing until it turns creamy and spoonable.

Adding water a little at a time gives you control over the final texture. Pouring it in too quickly can make the hummus thinner than you want. Stop when the mixture holds its shape but moves easily onto a spoon. For a serving bowl, spoon the hummus in and draw the back of a spoon across the surface to make a swirl.

Serve it as a snack or appetizer

This hummus works as a savory snack or as an appetizer to share. Its thick consistency makes it easy to scoop, and the spooned surface swirl gives the bowl a finished look. The flavor is balanced and straightforward, with creamy yogurt, nutty tahini, bright lemon, and gently seasoned edamame.

Keep the texture in mind as you serve it: if the hummus feels too firm to spoon, blend in cold water gradually until it loosens. If it already looks creamy, leave it as is. Well-drained edamame and careful additions of blending water are the keys to maintaining a thick finish.

Frequently Asked Questions

Why should I rinse the cooked edamame with cold water?

Rinsing cools the edamame before it goes into the food processor and helps bring it to a temperature suitable for blending with the Greek yogurt. Drain it well afterward so excess water does not thin the hummus.

How can I keep the hummus thick?

Drain the rinsed edamame thoroughly before blending. Then add cold water gradually while the food processor runs, stopping when the hummus is creamy and spoonable. Adding liquid slowly helps you keep control of the final consistency.

What should I do if the hummus looks too thick?

Blend in a little cold water and check the texture before adding more. Continue gradually until the hummus is creamy and easy to spoon. Scrape down the food processor bowl as needed so the mixture blends evenly.