Healthy appetizers: Edamame & Broccoli Dip Recipe
Healthy appetizers: Edamame & Broccoli Dip
I recently returned from an editors’ trip to Iowa to learn about soy thanks to the folks at The Soyfood Council. While I was there I had the opportunity to sample many versions of edamame dips and hummus. I’ll be sharing some recipes and what I learned about the benefits of soy foods soon here at This Mama Cooks! On a Diet.
Edamame & Broccoli Dip
Recipe by Chef Anthony Stewart
Serving size 1/2 cup
Ingredients:
- 1 pound shelled and cooked edamame soy beans
- 1 pound over-cooked (softened) broccoli florets
- 3 tablespoons chopped Vidalia onion
- 1 tablespoon chopped garlic
- 1/4 cup fat-free sour cream
- 3 tablespoons fat-free plain yogurt
- 3 tablespoons freshly chopped basil
- 1/4 teaspoon freshly ground black pepper
Directions:
In a food processor, puree the edamame beans, broccoli, onion, and garlic for 2 minutes.
Transfer to mixing bowl. Add sour cream, yogurt, basil, and black pepper. Blend until smooth and creamy.
Add lemon juice to taste.
Serve with vegetable sticks, such as carrots, celery, and jicama, or with whole-wheat low-sodium chips.
This Mama’s tips
You can find edamame in the frozen food section or near the fresh sushi at your grocery store.
Instead of fat-free sour cream, try fat-free Greek yogurt or pureed silken tofu.
Edamame and broccoli dip would also make a terrific sandwich or tortilla rollup spread. Or have it on gluten free toast for breakfast!
Recipe and photo used with permission.