It’s 4pm, lunch is a distant memory and the biscuit tin is calling. Here’s a better answer: a vivid green dip that takes five minutes to make and actually keeps you going until dinner.
We all know the afternoon slump. Energy dips, concentration wanders and suddenly anything sweet looks like a good idea. The trick is to have something satisfying ready to go, and this edamame dip from Tess Masters, aka The Blender Girl, is exactly that.
Edamame are young soybeans, and they bring plant protein and fibre to the party, which is what makes this dip so much more filling than a packet of chips. Blended with baby spinach, tahini, lemon and a hint of chilli, it’s fresh, zesty and seriously moreish.
Serve it with crunchy raw vegies and crackers, or spread it thickly on sandwiches and wraps for a lunchbox upgrade. One note before you start: you’ll need a high-speed blender or a food processor to get the right texture.
Looking for more ways to beat the afternoon munchies? Read 7 Healthy Ways To Stop Hunger Pangs (And Why They Happen).
Edamame Dip
Makes: 2½ cups (550g)
Prep time: 5 minutes
Ingredients
- 3 tablespoons cold-pressed extra-virgin olive oil
- 2 cups (320g) shelled raw edamame
- 2 cups (54g) loosely packed baby spinach
- ¼ cup (60ml) freshly squeezed lemon juice, plus extra to taste
- 3 tablespoons tahini
- 1½ tablespoons finely chopped brown or white onion (not red)
- 2 garlic cloves, crushed, plus extra to taste
- ¼ teaspoon ground cumin
- ¼ teaspoon chilli flakes, plus extra to taste
- 1 teaspoon sea salt, plus extra to taste
- 2 tablespoons sesame seeds (optional)
- ¼ cup (12g) finely chopped flat-leaf parsley (optional)
Method
- Place the oil, edamame, spinach, lemon juice, tahini, onion, garlic, cumin, chilli flakes and salt in a high-speed blender or food processor. Blend on high for about 2 minutes, until smooth and creamy.
- Stop the machine every so often to scrape down the sides so everything is fully incorporated. A food processor will give a coarser texture, which some people prefer. Taste and adjust: you may like a little more lemon juice, garlic, chilli or salt.
- Spoon into a bowl and finish with the sesame seeds and parsley, if using.
Tips for the perfect edamame dip
- Use frozen edamame: Shelled edamame are easy to find in the freezer section of Asian grocers and most supermarkets. Thaw them first for the smoothest blend.
- Go easy on the garlic: Raw garlic gets stronger as the dip sits, so start with less if you’re making it ahead.
- Make it a meal: Spread it on sourdough toast with a soft-boiled egg, or dollop it into a grain bowl.
FAQ: Edamame dip
What are edamame?
Edamame are young, green soybeans, popular in Japanese cooking. They’re a source of plant protein and fibre, which is why this dip is so satisfying as a snack.
Can I make edamame dip without a blender?
You’ll need either a high-speed blender or a food processor. A blender gives a silky, hummus-like finish; a food processor gives a chunkier texture.
How long does edamame dip keep?
Store it in an airtight container in the fridge and enjoy within a few days. Press a little plastic wrap onto the surface to help keep its bright green colour.
What can I serve with edamame dip?
Carrot, cucumber and capsicum sticks, snow peas, crackers, rice cakes or warm pita. It also works as a spread on sandwiches and wraps.
Recipe from The Blender Girl by Tess Masters. Copyright © Tess Masters 2014. Reprinted by permission of Random House Australia. All rights reserved. Published by Ten Speed Press, RRP $34.99. Available from booksellers and online retailers, and as an eBook.
