Protein-Packed Edamame Hummus with Greek Yogurt
High-protein edamame hummus with Greek yogurt — 28g protein per serving. Perfect muscle-building snack, ready in 15 minutes.
Ingredients
- 2 cups frozen shelled edamame, thawed
- 1 cup plain nonfat Greek yogurt
- 3 tbsp tahini
- 2 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 1/4 cup fresh basil, loosely packed
- 2 tbsp fresh mint leaves
- 2 tbsp extra-virgin olive oil
- 1/2 tsp ground cumin
- 1/4 tsp red pepper flakes
- 1/4 tsp sea salt
- 1/8 tsp black pepper
- 2 tbsp reserved edamame cooking water or vegetable broth
- 1 tbsp nutritional yeast
- 1 tsp apple cider vinegar
Instructions
- 1
Pulse the thawed edamame in a food processor for 30 seconds until roughly broken down.
- 2
Add the Greek yogurt, tahini, and nutritional yeast to the processor and blend for 45 seconds until well combined.
- 3
Squeeze the fresh lemon juice into the mixture and add the minced garlic, then pulse to incorporate, about 20 seconds.
- 4
Tear the basil and mint leaves by hand and add them to the processor along with the cumin, red pepper flakes, and apple cider vinegar.
- 5
Blend on medium speed for 60 seconds until the herbs are finely distributed and the mixture reaches a smooth, creamy consistency.
- 6
Drizzle in the olive oil while the processor is running, about 1 tablespoon at a time, until the hummus reaches your desired thickness.
- 7
Add the reserved edamame water or vegetable broth one tablespoon at a time if the mixture is too thick, blending between additions until you achieve a spoonable consistency.
- 8
Season with sea salt and black pepper, then taste and adjust lemon juice or garlic to your preference.
- 9
Transfer to a serving bowl and drizzle with a touch of olive oil and a sprinkle of smoked paprika if desired.
- 10
Refrigerate for at least 30 minutes before serving to allow flavors to meld.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Greek yogurt | silken tofu (1 cup) | Maintains creaminess and protein content (11g per 1/2 cup) while keeping the dip completely vegan-friendly |
| Fresh basil and mint | 1/3 cup fresh cilantro or parsley | Swapping herbs doesn't reduce protein but changes the flavor profile to something equally fresh and bright |
| Tahini | natural almond butter (3 tbsp) | Almond butter provides similar creaminess with comparable protein (3g per tablespoon) and adds a subtle nutty depth |
| Nutritional yeast | 1 tbsp grated Parmesan cheese | Adds umami and 1-2g additional protein while providing a savory, salty note |
| Nonfat Greek yogurt | full-fat Greek yogurt (3/4 cup) + 2% cottage cheese (1/4 cup) | Blending yogurt with cottage cheese increases protein to 32g per serving while adding richness and creaminess |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 218 |
| Total Fat | 10g |
| Saturated Fat | 2g |
| Cholesterol | 5mg |
| Sodium | 310mg |
| Carbohydrates | 13g |
| Fiber | 4g |
| Sugar | 2g |
| Protein | 28g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
