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Edamame Miso Avocado Hummus Recipe

May 18, 2015 by Jeanette 14 Comments

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This Edamame Miso Avocado Hummus is packed with protein and makes a healthy snack. Serve with veggies or as a spread on whole grain crackers or nori.
Edamame Avocado Miso Hummus - this healthy dip is packed with protein. Just five ingredients. Serve with veggies or wrap in nori for a quick snack.
As the end of the school year approaches, I feel like the day flies by and there is so much to get done. So, there are days when I’m running errands and don’t get back home until my son is almost getting off the bus. Although I try to make sure I eat a good breakfast on those days, by the time I get home in the afternoon, I’m starving.

Edamame Avocado Miso Hummus - this healthy dip is packed with protein. Just five ingredients. Serve with veggies or wrap in nori for a quick snack.

Since I’m usually short on time, I’ve found the key is to eat a nutrient dense, protein-packed snack that fills me up and doesn’t weigh me down. This Edamame Avocado Miso Hummus did the trick last week when I had one of those crazy busy days. It’s made with just edamame (they come frozen, already peeled), avocado, light miso (you can find this in the refrigerated section at Asian grocery stores and many supermarkets these days), flax seed oil, and fresh lemon juice.

Edamame Avocado Miso Hummus - this protein packed dip is great with veggies or as a spread on nori seaweed wrappers

This hummus makes a great dip with veggies, and a nutritious spread. I had some extra seaweed wrappers that I rolled up with this edamame hummus inside. This protein-packed snack was quick and easy to make, and I made it to the bus stop just in time ;).

Edamame Avocado Miso Hummus - this protein packed dip is great with veggies or as a spread on whole grain crackers
5 from 2 votes
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Edamame Miso Avocado Hummus

Prep Time 12 minutes
Servings 6
Calories 172 kcal

Ingredients

  • 2 cups frozen organic edamame shelled, thawed
  • 2 tablespoons organic light miso
  • 1 avocado
  • 2 tablespoons flax seed oil
  • 2 teaspoons fresh lemon juice
  • 2-3 tablespoons water to thin out hummus

Instructions

  1. Place edamame, miso and avocado in food processor and process until almost smooth; add oil, lemon juice and water through feeding tube and continue to process until smooth.

Recipe Notes

If you keep this overnight, the color will turn greyish because of the avocado, so it's best to consume the same day. You can also just scrape off the surface if you eat it the next day.

Nutrition Facts
Edamame Miso Avocado Hummus
Amount Per Serving
Calories 172 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Sodium 217mg9%
Potassium 400mg11%
Carbohydrates 10g3%
Fiber 5g21%
Sugar 2g2%
Protein 7g14%
Vitamin A 49IU1%
Vitamin C 7mg8%
Calcium 40mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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Filed Under: appetizers, Chemotherapy Recipes, Cooking For Cancer, dips and sauces, gluten-free, Liquid/Soft Food Diet, New Year, vegan, vegetarian Tagged With: edmamame, hummus, miso, nutrient dense snacks, protein rich snack, soybeans

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Comments

  1. Suzanne says

    May 18, 2015 at 10:58 am

    My family LOVES avocados, so this is definitely a recipe we will use! Thank you for sharing (:

    Reply
    • Jeanette says

      May 18, 2015 at 7:36 pm

      Suzanne – hope your family enjoys this hummus – the avocado lightens up the texture of the dip.

      Reply
      • Inna says

        October 2, 2017 at 3:01 pm

        WHAT kind of miso? The green paste?

        Reply
        • Jeanette says

          October 2, 2017 at 3:59 pm

          I used white miso, the lightest one you can find. You can find it in the refrigerated section of many supermarkets or at an Asian grocery store.

          Reply
  2. Felicia @ Ingredient1 says

    May 18, 2015 at 3:50 pm

    Love how you incorporated miso and avocado into this recipe. Excited to give this a try!

    Reply
    • Jeanette says

      May 18, 2015 at 7:37 pm

      I love the combination of avocado and miso – hope you enjoy this version of hummus!

      Reply
  3. Sylvie | Gourmande in the Kitchen says

    May 20, 2015 at 4:00 am

    Such a good idea to make little nori wraps with it!

    Reply
  4. rachel@ atheltic avocado says

    May 20, 2015 at 7:53 am

    awesome flavor combo! This would be also on a sandwich or in a salad 🙂

    Reply
    • Jeanette says

      May 20, 2015 at 10:44 pm

      Thanks Rachel – yes, it would be great on a sandwich or in a salad – love those ideas!

      Reply
  5. Meal Makeover Mom Janice says

    May 20, 2015 at 8:13 am

    5 stars
    Some of my favorite flavors are in this dip, although I must admit that I have not used miso in my recipes. I guess it’s time I get to the store and buy some! Would light soy sauce be an acceptable substitute if someone did not have miso?

    Reply
    • Jeanette says

      May 20, 2015 at 10:44 pm

      You can use a little light soy sauce in place of miso, but it might make this dip a little dark. I used light miso which is a little salty and sweet – it adds a depth of flavor that’s hard to explain.

      Reply
  6. Jessica @ Nutritioulicious says

    May 20, 2015 at 9:58 pm

    I’m always looking for good ways to use miso paste once I open it up to make one recipe. This is perfect!

    Reply
    • Jeanette says

      May 20, 2015 at 10:40 pm

      Thanks Jessica – I love miso!

      Reply
  7. Kristen @ The Endless Meal says

    May 22, 2015 at 9:13 pm

    5 stars
    I’ve always loved hummus. How could you ever go wrong with such a quick and healthy snack? Love that you’ve made this with edamame and added miso. Yum!

    Reply

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