Creamy Vegan Edamame Spread
Creamy Vegan Edamame Spread
Diet Category: Vegan • Vegetarian • Plant-Based • Dairy-Free • Gluten-Free* • High-Protein • High-Fibre
*Check that your tahini and sesame oil are certified gluten-free if required.
Introduction
This creamy Vegan Edamame Spread is a fresh, protein-rich plant-based dip made with edamame beans, tahini, lime, garlic, cumin and fresh cilantro. Smooth, savoury and slightly nutty, it's an easy alternative to traditional hummus when you want to add more soybeans and plant-based protein to your meals.
Edamame creates a vibrant green and naturally creamy base while providing complete plant-based protein and fibre. Tahini and sesame oil add richness and a delicious nutty flavour, while fresh lime juice, garlic, cumin and cilantro keep the spread bright and flavourful.
Perfect as a healthy vegan dip, sandwich spread or toast topping, this easy edamame dip can also be served with fresh vegetables, crackers, wraps or grain bowls. It's a simple and delicious way to include more legumes and protein-rich plant foods in your diet.
Benefits of the Main Ingredients
Edamame Beans
Edamame are young soybeans and an excellent source of high-quality plant-based protein containing all nine essential amino acids. They also provide dietary fibre, folate, vitamin K, iron, magnesium and potassium, making them a particularly nutrient-dense ingredient for vegetarian and vegan diets.
Tahini
Tahini is made from ground sesame seeds and provides plant-based protein along with predominantly unsaturated fats. It's also a source of minerals including calcium, iron, magnesium, phosphorus and copper. Its creamy consistency gives the spread richness without requiring dairy.
Sesame Oil
Sesame oil adds a concentrated nutty flavour, meaning only a small amount is needed. It contains predominantly unsaturated fats and naturally occurring plant compounds associated with sesame seeds.
Lime Juice
Fresh lime juice provides a bright, refreshing acidity that balances the richness of the tahini and sesame oil. It's also a source of vitamin C, which can help improve the absorption of non-haem iron from plant foods when consumed as part of the same meal.
Garlic
Garlic provides a strong savoury flavour and contains naturally occurring sulfur-containing plant compounds. It adds depth to the spread without requiring rich sauces or large amounts of added salt.
Cumin
Ground cumin gives the edamame spread a warm, earthy flavour that complements sesame and lime. Spices such as cumin are an easy way to build additional flavour into plant-based recipes.
Fresh Cilantro
Fresh cilantro adds a distinctive citrusy, herbal freshness that works particularly well with lime and cumin. It also provides small amounts of vitamin K, vitamin A precursors and other naturally occurring plant compounds.