Summer light is creeping into San Francisco, and before the dense fog of actual summer sets in, I’ve been in the mood for lighter meals and snacks to go with the season.
Hummus, the Middle Eastern bean purée, is typically made with chickpeas and tahini, but have you noticed, it’s available in some pretty crazy varieties right now, including the vibrantly fuchsia beet hummus. It’s a pretty simple formula: beans+ tahini + olive oil + garlic + other herbs and seasonings, as desired. So there’s not much reason to buy it– make it yourself (in minutes!) and make it just the way you like it.
I put together this recipe for edamame (green soybean) hummus for a recent public lecture and cooking demo for Women’s Health Month on foods which help treat menopausal symptoms. The soybeans contain isoflavones, which are one category of phytoestrogens (plant estrogens) which can help reduce the symptoms of hot flashes and night sweats.
But if menopause does not apply to you, eat this because it is delicious. Like all hummus, it’s great as a dip with crudités or pita, but you could also use it for a sandwich spread. It’s a great, high protein snack option.
This recipe was a hit, judging from the many requests I’ve gotten for it. If I may brag, this was the first time I had a professional caterer prepare my recipes. That was a thrill! I thought it would be best if the lunch we served with my lecture had the same recipes that I demonstrated– better than serving only tiny tastings, and a way to ensure that the lunch met my healthy eating standards. Now it’s your turn to try out this recipe. Have other hummus ideas? Feel free to share in the comments!
Chef Linda Shiue, MD
Like all hummus, this makes a great dip for an appetizer or snack. It can also be used as a spread on bread to make a base for a vegetable sandwich. Edamame (green soybeans) are a good source of protein and fiber as well as phytoestrogens. The garnish incorporates ground flaxseed for an additional source of phytoestrogens, and coriander in the spice blend has beneficial effects on blood sugar metabolism and lipids.
Yield: 1 1/4 cup
1 cup frozen shelled edamame (green soy beans)
1/4 cup tahini
1/4 cup water
1/2 teaspoon freshly grated lemon zest
Juice of 1 lemon (about 3 T)
1 clove garlic, peeled and smashed
3/4 teaspoon kosher salt
3 T extra-virgin olive oil
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
½ tsp pimenton (smoked paprika)
1 tsp ground flaxseed
¼ tsp salt
1 tablespoon chopped fresh flat-leaf parsley
drizzle of extra virgin olive oil
Serve with crudités (sliced carrots, Persian cucumbers, radishes) and whole wheat pita.
- Bring 4 cups of salted water to a boil and then add edamame and cook for 5 minutes. Drain and rinse under cold water until cool.
- Add cooked, cooled edamame and remaining ingredients to a food processor and process until smooth. Add water, if needed to thin to desired consistency.
- Transfer to a serving bowl and garnish with spice mix, a drizzle of olive oil and parsley, if desired.
- Serve with crudités and pita.
- May be refrigerated, covered, up to 3 days.
Nutrition Info per tablespoon:
Cal 56, Fat 5 g, Protein 2 g, Sodium 68 mg, Sugar 0 g
Looking to expand your culinary repertoire, or trying to eat more healthfully? If you’re in the San Francisco Bay Area, join me in the Thrive Kitchen, hands-on healthy cooking classes. And please join The Doctor’s Spicebox, my healthy cooking community on Facebook, where I share recipes and nutrition articles.
The next Thrive Kitchen class is on 6/3 and is dedicated to new cooks, especially young people about to go to college or live on their own for the first time. This special class will be co-taught with Heather D’Eliso Gordon, RD, who has a special interest in plant based nutrition. If you’re interested in enrolling, email SFHealthEd@kp.org. Classes are $30 for Kaiser members and $40 for the general public, and include instruction, recipes and a multi-course meal.
To your health!