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Fabulously Healthy, Edamame, Spinach and Garlic Hummus

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My family and friends love this skinny dip.  It’s loaded with such good-for-you ingredients.  Most hummus is made mostly of garbanzo beans, tahini, garlic and olive oil, but this one’s unconventional.  This green colored hummus has garbanzo beans, garlic and a little olive oil, but you’ll love the addition of edamame and fresh spinach.  It doesn’t need the tahini at all.  Talk about vitamin and antioxidant rich!  A 2 tablespoon serving has 63 calories, 4 grams of fat and 2 Weight Watchers POINTS PLUS. Whip up my delectable hummus for your next gathering…It will be a big hit and a keeper for sure.

Prep Time: 10 minutes


Ingredients

4 garlic cloves

1½ cup fresh edamame, shells removed, if using frozen, defrosted

1½ cup fresh spinach, stems removed

1 (15 oz) can garbanzo beans, rinsed and drained

¼ cup plus 1 tablespoon extra virgin olive oil

¼ cup water

2 tablespoon fresh lemon juice

1 teaspoon cumin

½ teaspoon salt, or to taste

½-¾ teaspoon red pepper flakes, to taste


Instructions

1. This dip can be made in a food processor, mini chop or blender. In a food processor: add the garlic and pulse until chopped.  Add all remaining ingredients and process until smooth.  If still too thick, add more water until you reach desired consistency.  Taste.  Add more salt, if desired and red pepper flakes, if you want it spicier. Mix again.

2. If made using a mini chop or blender, you’ll need to process in 2 batches. Add batches to a bowl and mix to blend together.

Makes 2½ cups (each serving 2 tablespoons)


Food Facts

Edamame [eh-dah-Mah-meh] is the Japanese name for green soybeans.

Hummus is a thick Middle Eastern sauce made from mashed garbanzo beans, seasoned with garlic, olive oil or sesame oil.  It’s usually served as a dip with pita or as a sauce.


Healthy Benefits

Edamame is extremely high in protein and fiber. It provides useful amounts of B vitamins, significant calcium and a little zinc.

Spinach is considered to be one of the “super foods.” No wonder…It’s rich in iron, vitamins A, C and beta-carotene.

Garlic promotes circulation and lowers cholesterol.  It also contains sulfur compounds that may help to prevent cancer growth.


Serving Tips
Serve this hummus with whole wheat toasted pita cut into triangles.  I used Trader Joe’s Middle East whole wheat pita.  There are a few brands available in most supermarkets.  This dip also works great as a sandwich spread instead of mayo or avocado.


Weight Watchers (old points) 1
Weight Watchers POINTS PLUS
2

SKINNY FACTS: for 2 tablespoons
63 calories, 4g fat, 3g protein, 5g carbs, 1g fiber, 97mg sodium, 1g sugar
FAT FACTS: for 2 tablespoons of a regular recipe using tahini and more olive oil
126 calories, 9.6g fat, 4g protein, 7g carbs, 1g fiber, 300mg sodium, 7g sugar

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25 Responses to “Fabulously Healthy, Edamame, Spinach and Garlic Hummus”

  1. Selena Says:

    It might be delicious. I will try it with broccoli

  2. NAT Says:

    This looks so vibrant and healthy!

  3. kristy @ gastronomical sovereignty Says:

    oooh! garlic is just coming into season – just only got our first garlic bulb in our CSA box this week. i can’t wait to try this dish :) well done!

    thank you for sharing with us at the Fresh Foods Blog Hop – we hope to see you again this week!

  4. admin Says:

    Thanks so much. Hope you enjoy this recipe using your fresh garlic bulb! Also, thanks for hosting Fresh Foods Blog Hop.

  5. Cut `n Clean Greens Says:

    Love this inventive combination of 3 favorite flavors! How simple, nutritious and perfectly easy! We’re going to feature this on our Facebook page and link here so people can see how you made it, and your lovely photography. If you wish, come LIKE us on Facebook for more recipes and tips on greens like kale, chard, beet, mustard, turnip, collard, escarole, dandelion and other green leafies. https://www.facebook.com/Cut.n.Clean.Greens

    –Your friendly Southern California farmers at Cut `n Clean Greens
    https://www.facebook.com/Cut.n.Clean.Greens

  6. admin Says:

    I’d love you to share this recipe on your FB page. Thanks. I’ll stop by too.

  7. Marlys @Thisand That Says:

    This looks wonderful. Thanks for sharing on Foodie Friends Friday and I am going to feature this recipe on my Facebook page.

  8. admin Says:

    Wow, thanks so much Marlys!

  9. Cynthia L. Says:

    This looks really good. I often have hummus in the house when my daughter comes home on a break from college. I know she would love this! I will pass your site on to her, I think she would enjoy having this in the refrigerator for snacks after class or while studying.

    Thanks for joining Foodie Friends Friday!

  10. admin Says:

    Thanks so much Cynthia…I hope you’re daughter likes this recipe!

  11. Four Swaps for a Healthier Super Bowl | threeapplesaday Says:

    [...] Recipes to try: Creamy Spinach Dip Spinach and White Bean Dip Edamame, Spinach and Garlic Hummus [...]

  12. admin Says:

    Thanks so much for including my Edamame, Spinach and Garlic Hummus in your healthier Super Bowl recipes. You entire post looks great!
    With best wishes,
    Nancy

  13. Jeni Says:

    Sounds wonderful!

  14. admin Says:

    Thanks Jeni!

  15. Four Swaps for a Healthier Super Bowl | Three Apples A Day Says:

    [...] Recipes to try: Creamy Spinach Dip Spinach and White Bean Dip Edamame, Spinach and Garlic Hummus [...]

  16. Hostess with the Mostess | Twenties Fly By Says:

    [...] to thanks to the chef who works at Twitter. I have not made my own recipe yet so I just use this one from “Skinny Kitchen“. Perfect healthy recipe to dip snap peas or pita bread in and [...]

  17. admin Says:

    Lauren, thanks so much for featuring my recipe for “Edamame Garlic Hummus”
    Your site is so fun!
    All the best to you,
    Nancy

  18. leanonlife Says:

    I always liked to try a healthy high protein breakfast recipes for my breakfast. Especially I enjoyed the the salads and vegetable dishes, Vegetarian. Thanks for sharing such a healthy recipe. Keep posting.

    http://www.leanonlife.com/

  19. admin Says:

    You are so sweet. Thank you Lean on Life!

  20. Becca Says:

    Yum! Also looking for hummus recipes. I’ve never found one that includes edamame though. Thanks for sharing! Stop by my Friday’s Five Features and link up this post (and others)! http://diy-vintage-chic.blogspot.com/2013/08/fridays-five-features-no-4.html

  21. admin Says:

    My pleasure Becca. Thanks for the invite!

  22. GiGi Eats Celebrities Says:

    This combo sounds AMAZING!!! I would love to dip chicken into it! LOL!

  23. admin Says:

    Thanks Gigi!

  24. Jennifer @ The Jenny Evolution Says:

    Thanks for linking up my Friday Flash Blog on The Jenny Evolution. I’m back from vacation in central Colorado and ready for a great party this week. See you there!

    Jennifer
    thejennyevolution.com

  25. admin Says:

    Welcome back Jennifer. I hope you had a great trip!
    See you on Friday.
    With my best wishes,
    Nancy

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