Other

Edamame Guacamole


Made with avocado and edamame, this guacamole variation is both creamy and fresh. Serve with raw vegetables like celery, carrots, and radishes for dipping or alongside baked pita chips as a healthy snack or appetizer.

Notes

Back To Avocado 101!

Ingredients

  • 1 Cup frozen shelled edamame, thawed
  • 1 ripe avocado, peeled and pitted
  • 1 canned chipotle pepper in adobo sauce, finely chopped
  • 1/3 bunch cilantro
  • 1/4 white onion, roughly chopped
  • Juice of 2 limes
  • Salt and pepper, to taste

Servings8

Calories Per Serving73

Folate equivalent (total)85µg21%


Recipe Summary

  • 4 cups frozen shelled edamame, thawed
  • 1/3 cup extra-virgin olive oil
  • 1/4 cup warm water
  • 1 diced small red onion
  • 1 cup bottled diced roasted red bell peppers
  • 1 cup diced yellow bell pepper
  • 2 tablespoons lime juice
  • 1 minced jalapeño
  • 1 teaspoon extra-virgin olive oil
  • 2 tablespoons chopped cilantro
  • 2 tablespoons chopped parsley
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • PITA RECIPE
  • 3 pitas
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1/4 teaspoon chili powder

Preheat oven to 400°. Purée 3 cups edamame, 1/3 cup extra-virgin olive oil, and warm water in a food processor set aside. Chop 1 cup edamame, and combine with red onion, roasted red bell peppers, yellow bell pepper, lime juice, jalapeño, 1 teaspoon extra-virgin olive oil, cilantro, parsley, 1 teaspoon salt, and 1/2 teaspoon pepper. Fold into purée. Slice pitas into eighths, and brush with olive oil sprinkle with 1/4 teaspoon salt, 1/8 teaspoon freshly ground black pepper, and chili powder. Bake for 10 minutes. Serve with edamame mixture.


The Genius Way to Make Guacamole WITHOUT Avocado

Because you can't let the national avocado shortage come between you and your favorite dip.

Avocado is pretty much the star of traditional guacamole&mdashthe creamy, delicious dip full of healthy fats that's a staple at most Mexican restaurants. But if you've ever made your own, you know that avocados can get pretty pricey at the supermarket. And unfortunately, a recent drought in California is leading to a national avocado shortage, which means it'll be even harder to find them at a reasonable price.

The good news? You don't need avocados to make a delicious dip full of nutritional goodness&mdashseriously! Check out this recipe for Edamame "Guacamole" that's just as creamy, rich and healthy as the original. Bonus: This version packs about half the calories and three times the protein as regular guac!

MORE: 10 Insanely Good Guacamole Recipes

Edamame "Guacamole"
Makes 6 servings

2 cups shelled edamame beans
2 Tbsp lime juice
3 garlic cloves, minced
1/4 cup red onion, diced
1/2 cup fresh cilantro
1/2 jalapeño pepper, minced (optional)
2 Tbsp green onions, minced
1/2 tsp salt (more to taste)
1/4 tsp freshly ground black pepper (more to taste if needed)
1 Tbsp olive oil

1. Place edamame in the bowl of a food processor and process to a paste, stopping to scrape down the sides as necessary. This should take less than a minute.

2. Add lime juice, garlic, red onion, cilantro, jalapeno, green onions, salt, pepper and olive oil to the food processor. Process to combine.

3. Add more salt and pepper to taste. Serve immediately.

Nutritional Info Per Serving (about 1/3 cup): 86.7 cal 4 g fat (0.3 g saturated) 6 g carbs 1.3 g sugar 240.5 mg sodium 1 g fiber 6.7 g protein.

Anjali Shah is a food writer, board certified health coach, and owner of The Picky Eater, a healthy food and lifestyle blog. She grew up a "whole wheat" girl, but married a "white bread" kind of guy. Hoping to prove that nutritious food can actually be delicious, she taught herself how to cook and successfully transformed his eating habits from frozen pizzas to healthy, flavorful recipes. Through her blog, she shares her passion for tasty, healthy cooking with simple, wholesome ingredients. Follow her on Facebook, Twitter, Pinterest, or Google+.


Tips For Making The Best Edamame Guacamole

To get a creamy texture, cook the edamame for about twelve minutes. For best results, I like using a high speed blender, but this will also work in a food processor. You may just need to run your processor a bit longer.

I’ve found a great tip, courtesy of Dr. Greger’s How Not To Die Cookbook, where this recipe was inspired. Instead of just juicing a lime or lemon, Dr. Greger peels the whole fruit and processes it until smooth. He freezes the juice, pulp and all in teaspoon portions to use anytime.

That method allows you to get the most out of your citrus. Fiber and all. What I do in this recipe, is peel and use a whole lime. It works wonderfully! Just be sure to peel the pith…the white part under the peel, to avoid a bitter taste.

If you get a chance to make this, let me know what you think! I’d love to hear how you use it!


Related Video

Be the first to review this recipe

You can rate this recipe by giving it a score of one, two, three, or four forks, which will be averaged out with other cooks' ratings. If you like, you can also share your specific comments, positive or negative - as well as any tips or substitutions - in the written review space.

Epicurious Links

Condé Nast

Legal Notice

© 2021 Condé Nast. All rights reserved.

Use of and/or registration on any portion of this site constitutes acceptance of our User Agreement (updated as of 1/1/21) and Privacy Policy and Cookie Statement (updated as of 1/1/21).

The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast.


Guacamole Without The Avocado

Pssst… Have you heard of the impending avocado shortage? Due to the record drought in California and hugely increased demand, avocado supply is expected to be tight this spring. Your guacamole is at stake here people!

This is terrible timing what with the Super Bowl and Cinco de Mayo right around the corner. Tortilla chips, nachos, and burritos just aren&apost the same without that creamy, green goodness.

What if guacamole could be made without avocadoes? What if guacamole could even be made healthier? What if guacamole could be made with…soybeans?

Well, that got rid of most of my readers. I&aposd like to thank the both of you for sticking around to hear me out.

Don&apost think tofu, we&aposre using edamame! Edamole is a straightforward guacamole recipe complete with flavors of cumin and spicy chipotle chile pepper, but one where shelled edamame beans take the place of avocado. This guacamole has less fat and nearly twice the fiber of the traditional recipe.

The key to a nice, creamy Edamole that will rival avocado guacamole is a good blender. You want to puree this at a high speed with sharp blades to get this nice and smooth. A bit of water pureed in at the end will lighten the texture and make it as creamy as possible. The recipe submitter recommends rounding out the recipe with a bit of lemon juice and freshly chopped cilantro too.


4 Ways to Make Guacamole without Avocados

Avocados are one of the healthiest and tastiest gifts from good ol' Mother Nature, so why&mdashwhy&mdashis there a current trend to cut them from your favorite guacamole recipe?

It started with New York Times food columnist Melissa Clark's recent article on a New York City restaurant serving guacamole that's made using fresh English peas in addition to avocados. Twitter exploded, mostly in outrage. Even President Obama weighed in with: "respect the NYT, but not buying peas in guac. onions, garlic, hot peppers. classic." Still, a host of food and recipe bloggers started publishing their own avocado-less "mockamole" creations.

Jennifer McDaniel, MS, RDN, a dietitian and spokesperson for the American Academy of Nutrition and Dietetics, says that while avocados are an incredible source of vitamins, minerals, and healthy fats, there are some valid reasons for swapping them (every so often, of course) for other green ingredients when making your favorite Mexican dip. "For starters, avocados can be spendy, so alternative guacamole recipes are nice from a cost perspective," she says. "What's more, traditional guacamole turns brown after a day or so, which means it's more likely to go to waste in your fridge&mdashespecially if you're being conscious of serving sizes."

To that end, there's also something to be said for the high fat and calorie content in avocados. Yes, they're filled with heart-healthy monounsaturated fats. But research shows you only need as little as a teaspoon to get the benefits&mdashand be honest, when was the last time you stopped yourself after a teaspoon or two of guac? Thought so.

Ready to save some bucks and calories without sacrificing taste? Read on for four recipes that might even make President Obama a believer.

Craving guac, but got a basket of avocados that aren't yet ripe? This recipe from Cook the Story calls for a bag of frozen, shelled edamame instead of avocados. Simply boil the beans and then purée with the usual guacamole ingredients, such as jalapenos, garlic, onions, and lime juice. Bonus: Frozen edamame has a way longer shelf life than avocados.

2. Broccomole

"Oftentimes people's barriers to veggies are due to texture or taste," says McDaniel, "so when you purée a veggie and add herbs and spices, you can really transform the flavors into something different, making the vegetable more palatable." Offer this "guacamole" made from broccoli to even the pickiest eaters and there's a good chance you'll get rave reviews. From the blog Domestic Fits, this recipe uses fat-free cream cheese, cashew cream, or silken tofu to create the texture of guacamole&mdashminus the creamy avocados.

3. Green Pea Guacamole

If the recipe that started the Peagate craze doesn't interest you because it still calls for avocados, try this one from the blog Town and Cooking. All you need is 1 lb of frozen peas, a handful of cilantro, 1 clove of garlic, 1 lime, 1 small onion, and salt to taste. Cheap. Easy. Tasty.

4. Asparagus-and-Peas Guacamole

This hearty, creamy dip from Chocolate Covered Katie is so delish, it may make you a mockamole convert. Simply purée skinny spears of asparagus, peas, and mayo or Greek yogurt (for texture) along with your go-to guac ingredients for a new take on the traditional dip.


Edamame Guacamole - Recipes

The Hubs and I were at IHOP for breakfast with the kids. I was telling him that I couldn&rsquot come up with a good idea for a Guacamole recipe. I said, &ldquoWhat on earth can I do? Guacamole pizza? Guacamole fries? Nothing sounds good!&rdquo

He laughed and said, &ldquoIf you ask me, the best Guacamole would be one without avocados. I can&rsquot stand those things!&rdquo

At first I didn&rsquot take him seriously. I was like, &ldquoYeah, yeah, funny. I knew you wouldn&rsquot be any help with this one.&rdquo But then inspiration struck me.

&ldquoOr maybe you&rsquore the best help in the world! Guacamole without avocados! But how to do it? White bean dip with green food coloring?? Ewwww.&rdquo

My ever-brilliant (and not-at-all-sarcastic husband) responded, &ldquoWouldn&rsquot it be easier, and less gross, to use a bean that&rsquos already green? An edamame dip, perhaps?&rdquo

And that&rsquos what I did. I came up with a dip recipe with edamame as the main component!

Frozen shelled edamame simmered in water and then puréed with Mexican flavorings like cilantro and lime juice.

The result is delicious and really cool. It looks a lot like Guacamole, has a smooth texture that&rsquos similar to Guacamole but it tastes&hellipwell&hellipit tastes like guacamole would taste if it didn&rsquot have avocadoes in it.

I know that&rsquos hard to imagine. But I&rsquove gotten many people to try it now and all of them are like, &ldquoWow! That&rsquos good. Hmmm&hellipit tastes like&helliplike&hellipjust like&hellipummm&hellipGuacamole without the avocados.&rdquo

A side bonus of this recipe with edamame, let me just say, is that it has way less fat than guacamole, and also packs a good protein punch, making it a great alternative to guacamole not only for avocado-haters but also for those of us who are trying to keep those fat grams low.

If you&rsquore on the lookout for a dip to serve alongside the edamole, try out this Hamburger Dip. It&rsquos like a queso with ground beef in it. It has some salsa mixed in so the flavors will go just right with the non-guac. And you know you&rsquove gotta sneak those fat grams back in somewhere, riiiiight?


Recipe Summary

  • 1 small red onion, chopped
  • 2 (12 ounce) packages frozen shelled edamame (green soybeans), thawed
  • 2 (14 ounce) cans black beans, drained and rinsed
  • 1 (14 ounce) can garbanzo beans, drained and rinsed
  • 2 cups seasoned rice vinegar
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 3 tablespoons chopped fresh Italian parsley
  • 3 tablespoons grated fresh ginger root
  • 2 tablespoons extra-virgin olive oil
  • salt and ground black pepper to taste

Place red onion in a bowl with enough water to cover soak about 5 minutes. Drain.

Combine soaked red onion, edamame, black beans, garbanzo beans, rice vinegar, red bell pepper, yellow bell pepper, parsley, ginger root, and extra-virgin olive oil in a large glass bowl, carefully folding to avoid smashing the beans season with salt and black pepper.


The favorite Edamame Guacamole- recipe

guacamole unlike any you&rsquo&rsquo ve attempted. Let &rsquo s dip those chips!

Today&rsquo&rsquo s post is an unique one.

.I am happy to be partnering with the United Soybean Board and Best Food Facts to bring you this sponsored post. As constantly, all viewpoints are my own..

Throughout my life, I&rsquo&rsquo ve constantly been grateful for food. It&rsquo&rsquo s tasty. It &rsquo s convenience. It assistssustain us.

Since I began 365 Days of Baking and More back in January 2011, I now value it much more so. I&rsquo&rsquo ve discovered that every meal we consume usages active ingredients grown on a farm. I suggest, I understood that. I didn&rsquo&rsquo t actually understand that. It was something I most certainly considered approved. I now have fantastic regard for our farmers , their households, and the work they do 24/7.

.CONSERVE THIS GUACAMOLE WITH EDAMAME AND GINGER TO YOUR FAVORITE PINTEREST BOARD !

Last month, I, in addition to Lisa of Simple Joy and Jocelyn of Inside BruCrew Life had the chance to talk with a group of professionals by means of Zoom on sustainable farming . Brent Renner, and Dave Walton, 2 soybean farmers in Iowa, informed us about their farming techniques and actions they are requiring to sustain their farms.

We likewise spoke to Janet Helms, Global Sustainability Developer of the Inter IKEA Group, and Shannon Tolliver, Social Responsibility and Environmental Sustainability Manager for White Castle System, Inc.

I&rsquo&rsquo ve constantly discovered it so interesting to speak to farmers and hear their stories . They are constantly so enthusiastic about what they do, have an extraordinary work principles, and such a strong dedication to their land, and animals they raise. It likewise crucial to them that they provide the very best quality items they can to customers.

Time and time once again I&rsquo&rsquo ve heard them speak about being great stewards , and doing the very best the can for both their land and neighborhood around them while still attending to their household. And constantly at the leading edge of those discussions is sustainability. It is such an essential subject and requires to stay a top priority.

A typical objective of numerous, if not all of the farmers I&rsquo&rsquo ve spoken with throughout the years, consisting of Brent and Dave, is to leave their land much better than they got it. Every year they enhance they way they farm through a range of methods consisting of information collection, innovation consisting of GPS , devices, and tilling practices.

Speaking with all 4 of the professionals on our call, I was amazed to hear that business such as IKEA and White Castle in addition to numerous others, have actually taken actions to aid with sustainability. They are decreasing the carbon footprint of their business, assisting to establish the neighborhoods around little farmers who provide them, deal with their providers to make sustainability enhancements, therefore far more. It&rsquo&rsquo s all so extremely interesting.

Best Food Facts has a great deal of intriguing info about farming sustainability I partnered with them in the past when I shot the CRISPR videos! They likewise are a terrific source for any concerns you may have about food. AND if you can&rsquo&rsquo t discover what you &rsquo re searching for, shoot them an e-mail and ask! They have lots of specialists who will have the ability to assist discover what you&rsquo&rsquo re searching for.

.What do I require to make this Guacamole with edamame? shelled edamame &ndash– you can purchase the edamame in the pods, however it will need time to draw out the beans, so conserve yourself a long time and stress. limes &ndash– you&rsquo&rsquo ll require the juice. water– sufficient to make it a velvety consistency. You might not even require it, however you can include as much as you&rsquo&rsquod like bit by bit till you reach the preferred outcome. tomato &ndash– some individuals like it in guacamole, some do not. It&rsquo&rsquo s as much as you! red &ndash onion– you can likewise utilize white. I choose the taste of the red in my guacamole. fresh cilantro kosher salt pepper cumin newly grated ginger &ndash– I purchase the tubed fresh ginger in my supermarket&rsquo&rsquo s cooled produce area. You&rsquo&rsquo ll require about an inch if utilizing the pieces, and about a ½ teaspoon if utilizing ground. Do not hesitate to include basically to taste. Some marinaded ginger on the top would be a good touch, too! avocado &ndash– you can leave out or utilize jalape ñ o( s) &ndash– these are optional. I usually leave them out since I put on&rsquo&rsquo t like hot foods. Periodically, I&rsquo&rsquo ll take one for the group and put one in, more if I&rsquo&rsquo m sensation generous and actually kind. Haha.

.Can I make guacamole without avocado?

Of course, you can! Simply leave out the avocado required in the dish, and utilize simply the edamame and other components.

I enjoy this dish, too due to the fact that you can include basically of all the other components as you&rsquo&rsquod like. Don &rsquo t desire the ginger? Omit it. Want heat, and even more heat, include those jalape ñ os!

. Print Edamame Guacamole Edamame Guacamole integrates 2 of your preferred appetisers into one scrumptious dish. With edamame, avocado, red onion, cumin, cilantro and a touch of fresh ginger, this is a guacamole unlike any you’ve attempted. Let’s dip those chips! Course AppetizerCuisine MexicanKeyword Edamame Guacamole Prep Time 15 minutesTotal Time 15 minutes Servings 24 portions Calories 41kcal Author Lynne EquipmentFood processor or blendermedium blending bowl Ingredients16 ounces shelled edamame thawed2 limes juiced2-4 tablespoons water enough to make a velvety consistency, if necessary1 plum or little tomato diced little ½ cup minced red onion2 tablespoons sliced fresh cilantro1 ½ teaspoons kosher salt1 teaspoon black pepper1 teaspoon cumin1 teaspoon newly grated ginger1 avocado1-2 jalape ñ o( s) seeded and diced little (optional) InstructionsPlace the thawed edamame into a food mill and pulse till ground. Include lime juice, and water if needed to develop a velvety consistency.Put the tomato, onion, cilantro, salt, pepper, cumin, ginger into a medium bowl. Include the jalape ñ o( s), if preferred. Put edamame into the bowl and blend whatever up until well integrated. NotesThis dish makes 3 cups. For dietary info, one serving is 2 tablespoons. NutritionServing: 1g|Calories: 41kcal|Carbohydrates: 4g|Protein: 2g|Fat: 2g|Hydrogenated Fat: 1g|Salt: 148mg|Potassium: 141mg|Fiber: 2g|Sugar: 1g|Vitamin A: 45IU|Vitamin C: 5mg|Calcium: 16mg|Iron: 1mg.

Interested in more soy based dishes? These Pumpkin Muffins will be a scrumptious accompaniment to any Fall breakfast. Shakes are an excellent concept for breakfast and this Pineapple Coconut Smoothie may simply make you seem like you&rsquo&rsquo re in the tropics. Another concept is to establish a parfait bar . The kids like to include their own garnishes.

Looking for a simple supper? This Pad See Ew &ndash– Flat Noodles Stir-Fried in Soy Sauce is fantastic for those hectic weekdays or perhaps weekend. If you like Asian food, then you&rsquo&rsquo ll most absolutely wish to make these Pork Potstickers . They are OMG tasty! They are a bit time consuming, however so well worth it!


Edamame Guacamole

Made with avocado and edamame, this guacamole variation is both creamy and fresh. Serve with raw vegetables like celery, carrots and radishes for dipping or alongside baked pita chips as a healthy snack or appetizer.

Ingredients

  • 1 cup frozen shelled edamame, thawed
  • 1 small, ripe avocado, peeled and pitted
  • 1 canned chipotle pepper in adobo sauce, finely chopped (optional)
  • 1/3 bunch cilantro
  • 1/4 white onion, roughly chopped
  • Juice of 2 limes
  • 2 to 3 tablespoons water
  • Sea salt and freshly ground black pepper

Instructions

Put edamame, avocado, chipotle, cilantro, onion, and lime juice in a food processor and pulse until almost smooth. Add enough water to make a creamy consistency and pulse again. Transfer guacamole to a bowl, season with salt and pepper and serve.