Edamole

By Peggie

If you're a fan of guacamole, but don't like that it's high in calories and fat (even though it's healthy fat), then you're going to go crazy for this alternative. It looks like guac, doesn't it, but the smooth green appearance comes from edamame, not avocado. These soybeans are high in protein, low in fat and calories, and have a sweet and fresh flavor that is perfect for Summer. Make this for your next barbecue to serve with chips, or smear it on sandwiches or hamburgers instead of mayo. I'm so glad a friend turned me on to this recipe, because now edamole is my new favorite food.

Ingredients

• 3/4 cup frozen shelled edamame, thawed
• 3 tablespoons water
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon hot pepper sauce (I use Cholula)
• 1 garlic clove, halved
• 1 Roma tomato, diced

Preparation

Step 1

Combine all ingredients except for the tomato in a food processor until smooth.

Add the diced tomato and stir gently.

Cover and chill.

Serve with toasted pieces of pita, whole wheat crackers, corn chips, or veggies.




Calories Sat. Fat (g) Sodium (mg) Fiber (g) Protein (g)
3/4 cup edamame 282 1.5 28.5 8.1 24.9
2 tbsp. olive oil 240 4 0 0 0
1 tbsp. lemon juice 3 0 3 .1 0
1/4 tsp. salt 0 0 581 0 0
1/4 tsp. Cholula hot sauce 0 0 21 0 0
1 clove garlic 4 0 1 .1 .2
1 Roma tomato 35 0 5 1 1
Total in dip 599 5.5 636.5 9.3 26.1
1/4 serving of dip 149.8 1.4 159.1 2.3 6.5