Edamame Hummus
Fructans
Estimated from the ingredient list only. Portion sizes aren't considered, so check the Monash University FODMAP app or your dietitian before relying on this.
Directions
- 1
Boil the beans in salted water for 4 to 5 minutes, or microwave, covered, for 2 to 3 minutes.
- 2
In a food processor, puree the edamame, tahini, water, lemon zest and juice, garlic, salt, cumin, and coriander until smooth. With the motor running, slowly drizzle in 2 tablespoons of the olive oil and mix until absorbed.
- 3
Transfer to a small bowl, stir in the parsley and drizzle with remaining oil. Serve with the suggested vegetables, or refrigerate, covered, up to 1 day.
Diets
Fits as written
- Vegetarian
- Vegan
- Pescatarian
- Gluten-free
- Dairy-free
- Egg-free
- Nut-free
- Halal-friendly
- Mediterranean
- Low-carb
- Keto
- Atkins
- Low-sodium
Works with easy swaps
Low FODMAP (1)
- garlic → garlic-infused olive oil
Some other ingredients are only low FODMAP in small portions.
How we decide
- Vegetarian:
- No meat, poultry, fish, shellfish or gelatin (including stock made from them).
- Vegan:
- Vegetarian, plus no dairy, eggs or honey.
- Pescatarian:
- No meat, poultry or gelatin; fish and shellfish are fine.
- Gluten-free:
- No wheat flour, pasta, bread, soy sauce, barley, rye, couscous, beer or oats (unless certified gluten-free).
- Dairy-free:
- No milk, butter, cream, yogurt, cheese or other dairy.
- Egg-free:
- No eggs, egg noodles or mayonnaise.
- Nut-free:
- No peanuts or tree nuts (almonds, walnuts, cashews, pistachios and so on).
- Low FODMAP:
- Rated from the ingredient list; see the Low FODMAP badge on each recipe.
- Halal-friendly:
- No pork products, alcohol or gelatin. This can't confirm halal sourcing.
- Paleo:
- No grains, legumes, dairy, refined sugar or seed oils.
- Mediterranean:
- No red or processed meat and no butter, lard, margarine or cream as cooking fats.
- Low-carb:
- About 20 g net carbs (carbs minus fiber) or less per serving, from the nutrition estimate.
- Keto:
- About 10 g net carbs or less per serving, with at least 55% of calories from fat.
- Atkins:
- About 10 g net carbs or less and 5 g sugar or less per serving.
- High-protein:
- 25 g protein or more per serving.
- Low-sodium:
- About 600 mg sodium or less per serving.
Based on the ingredient list and nutrition estimate only. Hidden ingredients in packaged foods, and cooking methods, aren't visible to us. Check labels, and for medical diets or allergies ask your doctor or dietitian.
Nutrition Facts
Per serving (about 8 servings; serving size estimated)
- Protein
- 2.9 g
- Carbohydrates
- 6.4 g
- Sugars
- 1.7 g
- Fiber
- 2.2 g
- Fat
- 9.3 g
- Saturated fat
- 1.3 g
- Sodium
- 142 mg
Estimated from USDA ingredient data. Brands, substitutions and cooking methods will change the real numbers.
Have Leftover Tahini?
Pairs Well With
Published September 2, 2019
Recipe Credit: Food Network