Vegan Low-Fat Edamame Hummus with roasted Pumpkin Seeds
A creamy and tasty low fat dip, or sandwich spread

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Vegan Low-Fat Edamame Hummus with roasted Pumpkin Seeds

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Ingredients

Adjust Servings:
1 pound, frozen, pods removed (called Mame) Edamame
2 Tablespoons Tahini
1/2 cup Water
1/4 cup Lemon juice
2 cloves, minced Garlic
2 teaspoons plus a 1/4 teaspoon for garnish on top Cumin
1 teaspoon Paprika
Garnish
a few beans separated prior to blending Edamame
1 Tablespoon (optional) Roasted Pumpkin Seeds

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Edamame hummus is a delicious sandwich spread or appetizer dip for crackers or vegetables. When you make your own hummus at home, it is fresh without preservatives, and you control the amount of fat you add. It' s easy!

  • Serves 6
  • Easy

Ingredients

  • Garnish

Directions

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Making your own hummus is easy! I discovered these incredible crackers called Mary’s Gone Crackers while shopping at Whole Foods. They are vegan, gluten-free and have fabulous crunch. Although I have been avoiding carbs other than whole grains and rice, I truly have to say, these crackers are the BOMB!

So, if I bought crackers, I needed to make a dip. Store-bought hummus, although delicious, is not the same as the homemade version. First, you determine the ingredients in your hummus! The fewer ingredients, the cleaner the hummus. You can also determine the fat content, which is always my goal.

I buy Mame, which are the soy beans inside the edamame, removed. You can find Mame in the freezer section. It  will save you some time. You have to cook them first, flooding the bag instructions.

Then, it’s easy and 1,2 3. All you need is tahini, water, cumin, lemon, paprika, and garlic and you have an incredible homemade hummus. If you don’t want to eat crackers, you can serve with sliced vegetables. I served cucumber slices and crackers to give my guests a choice. I also garnished with some roasted pumpkin seeds. Yu may leave them off, and add a few mame you remove prior to adding to the food processor.

Steps

1
Done

Cook Edamame

Edamamme has pods inside; Mame is already shelled. I bought shelled Edamame called Mame to save myself some time. Either will work, but keep in mind, if you buy edamame, you will need to steel it prior to processing.
My frozen bag required microwaving for 5 minutes on high.
Allow to cool. If you are in a hurry, put in the refrigerator for 10 minutes.

2
Done

Process all Ingredients in a Food Processor

I used the small bowl for my food processor.
Place cooked, cooled Mame into the food processor with all the ingredients.
If you want to use Mame for the garnish, take a few beans out prior to blending the rest.
Blend until smooth.
Place in a dish.
Sprinkle with additional cumin.
Add Pumpkin seeds and Mame if you reserved some for garnish.

Kathy Carmichael

Hi! My name is Kathy, I am a high school English teacher by day & vegan enthusiast and blogger by night. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines the health of us & our planet! :)

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