This easy, high-protein edamame dip is the ultimate plant-based snack! Ready in just 10 minutes, deeply flavourful thanks to gut-friendly miso and sesame oil, it’s kind of like an edamame hummus without tahini and once you try it, you’ll want to eat it ALL THE TIME.

edamame sesame dip with vegetables and bread on a plate

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One of the reasons why I do what I do is because I know how transformative plant-based eating can be in helping you feel your best. And I also know that most of the folks who stumble onto this site aren’t actually vegan…and that’s SO okay!

Because eating plant-based is for everyone…and I feel like it’s my duty as a dietitian to tell you that snacks are an awesome way to get more nutrient-dense plants into your life, especially if you’re new to plant-based recipes.

Even if your meals aren’t very plant-full right now, snacks are an easy way to dip your toes into that plant life! (but/and/also, if you need help figuring out how to eat more plants at meal times I do, ahem, have a cookbook called Eat More Plants).

And this high protein edamame dip has 22g of protein for the whole batch, so, um, if you’re a dip for dinner kind of person just serve it with some crackers and fresh veggies, or, if you’re making a snack spread I highly recommend my umami kale chips!

How to make this ridiculously easy edamame dip

I’ll be straight with you: I called this edamame miso dip “edamame hummus” up there because that’s what the internet wants…not because I don’t know what hummus actually is. I’m all for innovation and I will 100% call another bean dip hummus if it contains tahini…but if something contains neither chickpeas nor tahini, I think it’s a stretch!

Buuuut…if you’re looking for an absolutely DELICIOUS edamame dip inspired by the flavours of Japan as a change of pace, this gorgeous recipe is for you. It’s mildly nutty from the sesame, with rich umami notes (thanks miso!) and it’s a huge favourite of our private practice clients as a protein-rich snack.

edamame sesame dip ingredients
Be sure to buy shelled edamame to save yourself from having to pop them out of their shells!

BONUS! This healthy dip is vegan, gluten free, nut free and there’s even a low FODMAP option (see the recipe card!)

More Delicious + Healthy Cold Vegan Dips

edamame sesame dip in bowl with spoon and vegetables

Edamame Sesame Dip with Miso

4 servings
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
This easy, 7 ingredient Edamame Sesame Dip with Miso is a super flavourful, high-protein vegan snack or sandwich filling. Takes 10 minutes!
5 from 6 ratings
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Ingredients

  • 1 ¼ cups shelled edamame, cooked according to package directions
  • 2 green onions, roughly chopped
  • 2 tablespoons shiro (white) miso
  • 2 tablespoons avocado oil
  • 1 tablespoon sesame oil
  • 1 tablespoon freshly squeezed lemon juice
  • ¼ teaspoon chile flakes
  • salt, to taste

Equipment

  • Food Processor

Instructions 

  • If you haven't already boiled your edamame, drop it in a small pot of boiling water until cooked, usually 3-4 minutes
  • Place edamame, green onions, miso, avocado + sesame oils, lemon juice and chile flakes into a small food processor and blend until smooth, about 1-2 minutes, scraping as necessary.
  • Taste and adjust salt or lemon juice as needed. If you want it a lighter, even more whipped texture, you can add a tablespoon or two of water and blend again.
  • Serve with your favourite sliced vegetables, crackers, bread or even pretzels!

Notes

Low FODMAP variation: ½ cup of edamame is low FODMAP. So, use just the dark green parts of the green onions and this dip is low FODMAP as long as you don’t eat more than a third of it at one sitting! Add a third green onion top if doing this for more flavour.
Cuisine: American
Course: Sauces, Snack
Author: Desiree Nielsen, RD

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