Healthy appetizers: Edamame & Broccoli Dip

edamame-dipI recently returned from an editors’ trip to Iowa to learn about soy thanks to the folks at The Soyfood Council. While I was there I had the opportunity to sample many versions of edamame dips and hummus. I’ll be sharing some recipes and what I learned about the benefits of soy foods soon here at This Mama Cooks! On a Diet.

Until then, I wanted to share this edamame-based dip recipe from Chef Anthony Stewart, Executive Chef for the Pritikin Longevity Center & Spa , a private wellness spa and weight loss health program, complete with exceptional fitness trainers, nutritionists and renowned spa treatments. The center boasts experts from health to nutrition and fitness to spa and wellness like Chef Anthony, who has won five gold medals in top culinary competitions for his masterful use of foodstuffs like fresh seafood and tropical fruit from his native Jamaica.

Edamame & Broccoli Dip

Recipe by Chef Anthony Stewart

Serving size 1/2 cup

Ingredients:

  • 1 pound shelled and cooked edamame soy beans
  • 1 pound over-cooked (softened) broccoli florets
  • 3 tablespoons chopped Vidalia onion
  • 1 tablespoon chopped garlic
  • 1/4 cup fat-free sour cream
  • 3 tablespoons fat-free plain yogurt
  • 3 tablespoons freshly chopped basil
  • 1/4 teaspoon freshly ground black pepper

Directions:

  1. In a food processor, puree the edamame beans, broccoli, onion, and garlic for 2 minutes.
  2. Transfer to mixing bowl.  Add sour cream, yogurt, basil, and black pepper. Blend until smooth and creamy.
  3. Add lemon juice to taste.
  4. Serve with vegetable sticks, such as carrots, celery, and jicama, or with whole-wheat low-sodium chips.

This Mama’s tips

  • You can find edamame in the frozen food section or near the fresh sushi at your grocery store.
  • Instead of fat-free sour cream, try fat-free Greek yogurt or pureed silken tofu.
  • Edamame and broccoli dip would also make a terrific sandwich or tortilla rollup spread. Or have it on gluten free toast for breakfast!

Recipe and photo used with permission.

5 thoughts on “Healthy appetizers: Edamame & Broccoli Dip

  1. Debbie

    I am on WEIGHT WATCHERS. I WOULD LOVE TO SEE THE NUTRITIONAL STATS FOR THIS SO I CAN DO A “POINTS PLUS PER SERVING” it tells me the serving size but not how many servings it makes. PLEASE!!!! looks yummy but would have to before I eat! Thanks

    Reply

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