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Easy, Delicious, & Healthy Edamame Dip

Updated on February 21, 2018
Edamame, both in the pods and shelled. For this recipe you can use pre-shelled edamame or cook them in the pods and pop them out yourself after they have cooled sufficiently.
Edamame, both in the pods and shelled. For this recipe you can use pre-shelled edamame or cook them in the pods and pop them out yourself after they have cooled sufficiently. | Source

Potluck Pitfalls

Potluck get-togethers can be a frustrating time for those of us trying to eat healthy, especially when your friends do not have the same dietary restrictions or discipline as you. It can be tempting to tell yourself that you can indulge a little just this once, but you will pay for it later, whether the price be a bigger backside or an angry allergy belly.

The best way to exert a bit of control over your edible options is either to host your own event or to bring a slew of your own snacks for everyone to enjoy. If you find the right combination of tasty and healthy, your friends will inquire enthusiastically about your recipe and perhaps next time they might bring one of your treats to the table. Hopefully, this will be one of those recipes.

When Recipe Books Lie

I have mentioned before that I love to cook but that I am also lazy. Luckily, I have logged thousands of hours of culinary trial and error. I started cooking when I was about seven, first sautéing mushrooms, eventually building up to attempting deviled eggs. The first time I made the latter, there was a misprint in the recipe book, instructing the cook to use mayonnaise OR vinegar, when in fact you were supposed to use both. Even at that age, I felt that the recipe really should include mayo and that I could not recall encountering deviled eggs that seemed to feature vinegar not paired with mayonnaise.

Anyhow, we were out of mayo, but we did have vinegar. After the disastrous results, I distinctly remember my mother offering supportive praise. Even though the eggs came out awful - at least the deviled part - I had followed the recipe exactly as written, so the fault was with the editor.

Source
Red Miso (left) and White Miso (right)
Red Miso (left) and White Miso (right) | Source

Going Rogue

I cannot be sure, but I believe this is when I started cooking by instinct rather than following the rules. The first few years I fought those instincts to disobey the directions, but I found that whenever I did the dish came out not quite right - overcooked, too salty, too sweet. Eventually I found enough self-confidence to defy the instructions and listen to my gut. Later this would be literal as well as figurative as I determined which foods did not react well with my belly.

As I became a more confident cook, I began tweaking recipes to fit my tastes and to be more kind to my waistline and digestive tract. It seemed that as I got older, my mad cravings for sugar diminished, and my tolerance for salt dwindled, too. Over the years, I have amassed quite a collection of recipes, most of which I rarely follow as more than a subtle suggestion for an outline.

This is a recipe modified from one by Alton Brown. Part of my initial motivation to tweak this was a lack of availability of some of the ingredients - specifically the miso. I had low sodium soy sauce, so I used that instead. On another occasion, I got a hold of some miso, which was a little expensive for what little of it I would actually use before it went bad. I tried the recipe as written but found that I and my husband both preferred my earlier modifications.

Below is my version of the recipe. You can feel free to experiment a little, too. If you have any intriguing modifications to suggest here, please share them in the comments! Note: for those who are eating gluten-free, Kikkoman sells a gluten-free soy sauce!

Using Key Lime juice will make this unusual dish even more exotic! If you are lucky enough to have a tree nearby, you can squeeze your own. The rest of us can find it bottled at select grocery stores or order it online.
Using Key Lime juice will make this unusual dish even more exotic! If you are lucky enough to have a tree nearby, you can squeeze your own. The rest of us can find it bottled at select grocery stores or order it online. | Source

Easy Delicious & Healthy Edamame Dip

Cook Time

Prep time: 5 min
Cook time: 10 min
Ready in: 15 min
Yields: Approximately 4-6 People

Ingredients

  • 12 oz bag edamame, shelled
  • 1/4 cup onion, diced
  • 2 cloves garlic, minced
  • 1/4 cup lemon or lime juice, (key lime juice is great, too!)
  • 1 tablespoon low sodium or gluten-free soy sauce
  • 1 teaspoon red pepper flakes
  • 1/4 teaspoon black pepper, (freshly ground is best)
  • 3-5 tablespoons olive oil, (you can tweak based on your preference)
  • 1/2 cup cilantro or parsley, (freshly chopped in best)
  • 1 teaspoon pink Himalayan rock salt, ground (optional)
If your edamame look like this, you need to remove them from the pods, as this outer shell is inedible. If you don't, your friends may still ask you for your recipe - but only so they can mock you mercilessly.
If your edamame look like this, you need to remove them from the pods, as this outer shell is inedible. If you don't, your friends may still ask you for your recipe - but only so they can mock you mercilessly. | Source

Instructions

  1. Heat the edamame following the heating/cooking instructions on the package.
  2. Drain and allow to cool.
  3. Once cooled, put the edamame into a food processor.
  4. Add the onion and garlic and pulse processor for a few seconds to chop a bit. If you are using cilantro or parsley, add it now as well.
  5. Add the pepper, soy sauce, lime or lemon juice, cumin, and olive oil (and salt, optional).
  6. Mix until blended well.
  7. Serve immediately with tortilla chips and/or pita slices. You may also chill the dip a little in the refrigerator before serving, depending on your preference.

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© 2014 The Zen Mistress

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