A wonderful, new twist on a classic! This edamame guacamole recipe has become one of my favorite ways to make the original version.
It’s fresh, easy, and made with quality ingredients.
Edamame guacamole is:
- high in fiber
- full of monounsaturated fats (good fats)
- packed with plant protein
- gluten-free
- dairy-free
- no added sugar
- low-glycemic index
Homemade guacamole using just avocados is a healthy dish. However, most people serve guacamole with chips that are full of unhealthy fat and sodium. Furthermore, store-bought guacamole usually contains a high amount of salt as well as added sugar.
And with anything, moderation is key.
By making homemade guacamole you control the ingredients and how much is added. Also, by incorporating edamame you up the protein value and reduce the overall fat content.
And yes, avocados are filled with good fat but the combination of plant protein and good fat makes for a very filling and well-rounded dish.
Plus, if you serve it with a side of carrots, steamed asparagus, cucumbers, or sweet potato chips you’ve got healthy fat, protein, and carbs covered.
Is Edamame (Soy) Really That Healthy?
Soy has been scrutinized over the years. Some claim it’s the worst thing you can eat and others call it a superfood.
The truth lies somewhere in the middle, according to both Dr. Mark Hyman (Functional Medicine doctor) and Dr. Michael Greger (Lifestyle Medicine provider with a background in clinical nutrition).
Some of the latest research shows soy has an array of health benefits. This particular report (Soy and Health Update: Evaluation of the Clinical and Epidemiological Research) reviewed thousands of studies on soy. Several benefits were identified. Like with all foods we eat, moderation is essential.
The main goal is to eat quality edamame. You can purchase higher quality edamame at local health food grocery stores like Whole Foods, Natural Grocers, Trader Joes, etc. No matter where you purchase your edamame just be sure to read the ingredient label. You’ll want to go for organic, non-GMO whenever possible.
Nutritional Benefits of Edamame (Shelled)
One cup of shelled edamame contains a powerhouse of nutrients. Here are just a few highlights:
-
- High in Protein– shelled edamame packs 18.5 grams of protein. Plus, it’s one of the few plant proteins that contain all the essential amino acids your body needs.
- Packed with Phosphorus- close to 40% of the daily recommended intake.
- Good source of Potassium– contains 676 mg or 14% of daily needs.
- Full of Folate- 120% of the daily recommended intake.
Adding edamame to an already healthy snack, certainly ups the overall nutrition value. Plus, the slightly different texture of edamame is a great addition to guacamole.
Edamame Guacamole Recipe Notes:
- Pick avocados that are ripe but firm for the best guacamole.
- Be sure to use a real lime in place of lime juice for better results.
- Avocados are part of the Clean 15 list so no need to buy organic.
- Purchase high quality unprocessed, edamame preferably organic and non-GMO. If possible buy shelled edamame (already out of their pods).
- Simply warm up the shelled edamame by soaking in warm water for about 5 minutes. No need to boil.
- The recipe calls for red onion but you can swap for white onion if you’d prefer.
- You can use a food processor to blend the edamame, avocado, lime juice, and seasonings. You can also blend by hand with a potato masher, fork, or a mortar and pestle if you have one.
- Add the onions, tomatoes, jalapeños and cilantro after blending the edamame and avocado together.
- The recipe as written serves 6 but you can certainly double it to make more.
- Serve with vegetables like carrots, bell peppers, cucumbers, steamed asparagus etc. for a healthier well-rounded snack.
Can’t Eat Soy Or Can’t Find Shelled Edamame?
Swap with frozen peas instead. You can make a 1:1 swap no problem. Plus peas, just like edamame can be warmed up by simply placing in a bowl of warm water. Blend the same way as the recipe states.
Did You Make This Guacamole Recipe?
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Edamame Guacamole Recipe
Ingredients
- 1 ripe avocado
- 1 cup shelled edamame, thawed (can also use peas)
- 1 lime, juiced (use a real lime not lime juice for better results)
- 3/4 teaspoon sea salt (I use Redmond's Real Salt)
- 1/2 teaspoon cumin
- 1 clove garlic, minced
- 1 roma tomato, chopped
- 1/8 cup red onion (can also use white onion)
- 1/8 cup jalapeño pepper (about 1 small pepper)
- 1 tablespoon cilantro, chopped (add more if preferred)
Instructions
Food Processor Method
- Add avocado, edamame, lime juice, garlic, salt, and cumin to a food processor. Process for about 2 minutes. Transfer to a bowl. If preferred, and if some chunks remain can mash the ingredients with a fork or potato masher.
- Add onion, tomato, and jalapeño. Mix well. Finish with chopped cilantro. You can either chill in the fridge for 1 hour to allow the flavors to fully develop or serve immediately.
Blending by Hand (Either potato masher, fork, or mortar and pestle)
- Add avocado, edamame, and lime juice to a bowl. Using a potato masher, fork, or mortar and pestle blend the ingredients to either a chunky or smooth consistency (depending on preference). Add garlic, salt, and cumin, and mix well.
- Add onion, tomato, and jalapeño. Mix well. Finish with chopped cilantro. You can either chill in the fridge for 1 hour to allow the flavors to fully develop or serve immediately.
Notes
- Put 1 cup of frozen, shelled edamame in a bowl of warm water. Thaw for 5 minutes
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