5-minute vegan Edamame Guacamole with plant-based protein and spinach! This healthy protein-packed dip tastes incredible! Perfect for snacks, sandwiches, picnics, parties, or a protein side at dinner!
Made with all healthful and flavorful ingredients, this quick and easy Edamame Guacamole will be a staple in your house in no time! It's packed with fiber, calcium, and antioxidants.
This guacamole was inspired by my 5-ingredient High-Protein Red Lentil Dip as well as this high-protein Beetroot Hummus. Add my 'Pickled Onions That Are Food for You' to enhance the absorption of nutrients!
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👩🏼🌾 Ingredients
- Edamame
- Avocado
- Tahini
- Spinach
- Jalapeño
- Garlic
- Cumin
- Onion powder
- Dried herbs
- Fresh cilantro for garnish
See the recipe card for quantities.
🥑 Substitutions
- Avocado - substitute with ¼ cup more tahini
- Tahini - use olive oil instead of tahini as needed with the avocado
- Edamame - make this dip with sweet green peas instead
- Dried herbs - use marjoram, oregano, thyme, basil, or herbs you have on hand
- Garlic - substitute with 1 teaspoon garlic powder
For more healthy dips and spreads, visit my Vegan Condiment Recipes page.
📖 How to Make Edamame Guacamole
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
Step 1. Transfer the edamame, avocado flesh, tahini, lemon juice and zest, baby spinach, jalapeño, garlic, marjoram, onion powder, and cumin to the canister of a food processor.
Step 2. Pulse until roughly chopped. Then add 1 ice cube, plus 2 tablespoons of ice water, and pulse until smooth. Add more ice water as needed until the desired consistency. Season with salt, pepper, and more lemon juice as desired.
Optional for roasted edamame topping: Preheat the oven to 400ºF. Dry the thawed edamame between the layers of a clean dish towel. Transfer to a large baking sheet. Add a drizzle of olive oil or lemon juice, cumin, garlic powder, dried herbs, and salt to taste. Roast for about 20 minutes or until browned.
For serving: Top edamame guacamole with chopped fresh cilantro and roasted edamame. Serve with tortilla chips, homemade pita wedges, or crudités.
I also enjoy using edamame guacamole as a healthy protein-packed topping for sweet potatoes. This makes a delicious snack, lunch, or dinner!
🍠 Gently boil, microwave, or air-fry sweet potato, and top with this guacamole, and one of my healthy vegan dressings. I used this protein-packed yogurt sauce. Add my 'Pickled Onions That Are Food for You' to enhance the absorption of nutrients!
✔️ Expert Tips
- Frozen edamame is cooked and shelled before freezing. Thaw the edamame by running them under warm water in a mesh sieve. You do not need to boil them.
- Use a soft ripe avocado for a smoother texture.
- For the crispy edamame topping: Make sure to dry the edamame well before seasoning. Adding a touch of olive oil goes a long way in getting them crispy!
- Storage: Refrigerate leftover Edamame Guacamole in an airtight container for up to 3 days. The avocado may oxidize and darken but it is safe to eat. Cover with a film of plastic to help prevent oxidation.
🙋🏽♀️ Recipe FAQs
This version of guacamole surpasses traditional recipes in healthiness. It boasts abundant plant-based protein and greens, offering a more balanced array of macronutrients. Like traditional guacamole, it's packed with allicin, the anticancer compound found in garlic, and features marjoram with a high antioxidant content. Additionally, it incorporates jalapeño, known for its potential to promote longevity when consumed due to its heat.
Green peas have a similar creamy texture and a mild, slightly sweet flavor that can mimic the creaminess of avocado. Mash the peas and mix with your favorite guacamole ingredients like lime juice, cilantro, onion, and spices. Another option could be using pureed cooked edamame, which has a creamy texture and a subtle flavor that complements traditional guacamole ingredients well.
Edamame are young soybeans still in their pods. For this recipe, I use frozen shelled edamame to save time. Like other soy foods, including tempeh, tofu, soymilk, and miso, edamame are high in fiber, iron, magnesium, potassium, plant-based protein, and zinc.
Soy appears to lower breast cancer risk, from its anti-estrogenic effect, but can also help reduce menopausal hot-flash symptoms, a pro-estrogenic effect. Moreover, soy protein does not seem to exert extra stress on the kidneys, unlike meat protein.
🍽️ Related Recipes
🥙 Pairing
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📖 Recipe
Edamame Guacamole
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Ingredients
- 1 ½ cups frozen shelled edamame thawed
- 1 medium avocado
- 2 tablespoons tahini
- 1 medium lemon zest and juice (3 tablespoons plus more to taste)
- 1 cup baby spinach or greens (optional)
- 1 medium jalapeño seeds removed and chopped (optional)
- 2 cloves garlic
- 1 teaspoon marjoram or dried herbs
- 1 teaspoon onion powder
- ½ teaspoon cumin
- Salt and pepper to taste
Optional for garnish:
- ¼ cup chopped cilantro
- Dash of sesame seeds
Optional for roasted edamame:
- 1 ½ cups frozen shelled edamame thawed
- Drizzle of olive oil or coconut aminos, or lemon juice
- ¾ teaspoon cumin powder
- ¾ teaspoon garlic powder
- ¾ teaspoon marjoram or dried herbs
- Salt to taste
Instructions
- Transfer the edamame, avocado flesh, tahini, lemon juice and zest, baby spinach, jalapeño, garlic, marjoram, onion powder, and cumin to the canister of a food processor.
- Pulse until roughly chopped. Then add 1 ice cube, plus 2 tablespoons of ice water, and pulse until smooth. Add more ice water as needed until the desired consistency.
- Season with salt, pepper, and more lemon juice as desired.
- For the roasted edamame (optional): Preheat the oven to 400ºF. Dry the thawed edamame between the layers of a clean dish towel. Transfer to a large baking sheet. Add a drizzle of olive oil, cumin, garlic powder, dried herbs, and salt to taste. Roast for about 25 minutes or until browned.
- Serve edamame guacamole with chopped fresh cilantro, and roasted edamame.
Notes
- Nutrition Facts include roasted edamame.
- Use a soft ripe avocado for a smoother texture.
- For the crispy edamame topping: Make sure to dry the edamame well before seasoning. Adding a touch of olive oil goes a long way in getting them crispy!
- Storage: Refrigerate leftover Edamame Guacamole in an airtight container for up to 3 days. The avocado may oxidize and darken but it is safe to eat. Cover with a film of plastic to help prevent oxidation.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Alessia says
Nisha, there is only one big problem: I cannot stop eating this!!! Soooo delicious! Thank you so much! I am new to your website and you tubechannel: may I ask you whether the nutritional facts are meant per serving or for the whole recipe (in this case it would be four servings). Thank you and best regards from Italy 🙂
Nisha Melvani, RDN says
Hi! So happy you are enjoying them! They are per serving.
Teresa Smith-Dixon says
Love the color and flavor... will be a regular in our meal plans.
Nisha Melvani, RDN says
So happy to hear. Yes it is vibrant!!!
Eileen says
This was so fresh and tasty wow. The same great flavors of guacamole, but with more protein. This one also surprised me. Thank you!
Nisha Melvani, RDN says
I'm thrilled to hear you enjoyed the flavors. Thank you.
LeeAnn says
So delicious! Yummy recipe that will be used over and over!
Thank You Nisha!
Nisha Melvani, RDN says
I'm so glad you enjoyed it. Thank you for letting me know.
SUE says
Thanks for this recipe Nisha! Easy to make, healthy and delicious, ✓✓✓
Nisha Melvani, RDN says
So glad you enjoyed it!
Candace says
In the video of the recipe there was something orange that was grated into the guacamole mixture but I don't think I see it on the list of ingredients. Also, what was the creamy sauce that was added on top at the end? Thank you for the delicious recipe.
Nisha Melvani, RDN says
Hi. It is the yogurt sauce https://cookingforpeanuts.com/tahini-yogurt-sauce/. It is lemon zest being grated.
Dana says
This is absolutely delicious! I didn't have purple potatoes, so I just used it on American sweet potatoes, but I suppose there is no much difference in taste. I have a sensitive stomach, so I didn't use the jalapenos, but even without, it was stellar. My son, who is a picky eater, was very cautious initially, but he loved it.
Nisha Melvani, RDN says
So happy to read this! I'm so glad your son was a fan too! Purple sweet potatoes do taste quite different but all potatoes would go well. Thank you.
Lynda Wadland says
2 ingredient home make crackers. Super easy. Very tasty. When I make them again, which I will, I will make the batter a tad more runny in order for the crackers to be crispier. Thank you for the recipe!
Nisha Melvani, RDN says
I'm so glad you enjoyed them. Yes, I prefer them thinner too.
Tina says
Love this recipe, thank you for such a delicious and healthy snack dip!
Nisha Melvani, RDN says
Yay! So happy to hear. Thank you.
Agatha says
Should I boil the edamame before mixing?
Nisha Melvani, RDN says
No. The frozen edamame is already cooked. You can thaw it by running it under warm water on a mesh sieve.
Kim says
An easy and simple recipe for making healthy meal
Nisha Melvani, RDN says
Thank you. So glad you enjoyed it.
Nancy Britnell says
This dip is wondrous. I just love it. It’s so bright and flavourful.
Nisha Melvani, RDN says
I'm so glad you enjoyed it. Thank you so much for leaving a comment.
N says
What is the purpose of the ice cubes?
Nisha Melvani, RDN says
They help to incorporate air into the recipe so it is fluffier.
linda says
please provide the recipe card. the one listed for the edamame guacamole is for pickled onions 🙁
Thank you so much!!!
Nisha Melvani, RDN says
Hi. Sorry about that. It's up now!
Shayna says
Hi. Fyi The page is about the edamame guacamole, but the recipe section is the pickled onion
Nisha Melvani, RDN says
Sorry about that! It's up now!
Kelly Waller says
Where’s the recipe??? I scrolled all the way and there is NO recipe!
Nisha Melvani, RDN says
It's up now. Sorry about that.
Marian says
When I clicked to print this the no cook pickled onions without sugar recipe opened instead of the guacamole one.
Nisha Melvani, RDN says
It's working now! Sorry about that.
Ava says
Hi!! Is it possible to add chickpeas to this in some way? More of an edamame-hummus than edamame-guac? I think that would be a great recipe for the future! I know it’s a bit similar but I am just such a hummus fan. Thanks!
Nisha Melvani, RDN says
Hi. Try 1 cup edamame, 1 cup chickpeas, and increase the tahini to 1/4 cup. I have not tried this but it should work.
Ava says
alright thank you!