Dips. Spreads. Call them what you will. They’re a great way to pack in a lot of nutrition in a small volume. Not unlike one of my go-to breakfasts, any kind of smoothie. Speaking of which, if you’re not in the mood for an avocado smoothie, why not try an avocado dip with a twist?
Avocado recipes
There’s certainly more to life than avocado toast with egg, or without. And I’m sure people are looking for more than just another guacamole dip. Enter the humble soy bean. Soy beans are a great complement to avocado both in terms of taste and creamy texture but also in terms of nutrition.
Avocado is unique in that it’s a fruit that is high in fat. It is packed with monounsaturated fats which are a good source of energy. Avocados are also a great source of monounsaturated fat, fiber, protein and the amazing eye and brain protecting carotenoids lutein and zeaxanthin.
Edamame nutrition
Soy beans have long been known for their protein content. They’re used to make soy milk, tofu, tempeh and soy protein powders. Soy is also full of antioxidants, a.k.a. phytonutrients, which have been shown to lower the risk of chronic diseases, such as cancer, and the inflammation that goes with them.
Edamame is an unexpected ingredient for this creamy dip. While a lot of people are likely familiar with avocado as a main ingredient for dips, such as guacamole, edamame is awesome. Edamame protein is consider complete for adult nutrition meaning it has all the essential amino acids needed for health.
Wasabi surprise
Wasabi, or Japanese horseradish, belongs to the Brassica family. Real wasabi can be hard to find and most of what’s sold is horseradish. If you’re looking for a kick, you can use generic ‘wasabi’ or cayenne pepper. You could also go to a specialty shop and get some authentic wasabi that does have some heat but is gentler.
This dip is great on crackers, as a sandwich spread or use with fresh vegetables. As you’ll see in the recipe, you can substitute green peas for the edamame. This gives a similar texture, still good product, but with less protein and soy bean phytonutrients – either way, it’s delicious.
Edamame Avocado Dip with Wasabi
Ingredients
- 1 cup/250 ml of fresh or frozen shelled edamame mixed with a spritz of fresh lemon juice and a pinch of sea salt
- 2 avocados peeled, pitted, and spritzed with fresh lime juice and a pinch of sea salt
- 1 tsp/5 ml fresh ginger minced
- 1/2 tsp/2.5 ml fresh garlic minced (or just use 1 clove)
- 1/4 cup/63 ml of water
- 3 Tbsp/45 ml lime juice freshly squeezed (about 2 limes)
- 1 Tbsp/15 ml olive oil
- 1/4 tsp/1.25 ml sea salt or a small pinch
- 1/4 tsp/1.25 ml of wasabi powder cayenne or to taste
- 1 Tbsp/15 ml fresh mint chopped
- 1/3 cup toasted sliver almonds optional
Instructions
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Combine all of the ingredients in a food processor and process until smooth. Do a quick taste test and add additional lime juice, sea salt and/or wasabi/cayenne as desired.
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Garnish with toasted almonds if desired
Recipe Notes
VARIATION: you can use frozen peas in place of edamame. Just blanch them for 1 minute in boiling water, then rinse in cold water before blending.
Remember to give them a spritz with lime juice.
Source: The Cancer Fighting Kitchen. Nourishing, big-flavour recipes for cancer treatment and recovery. Rebecca Katz with Mat Edelson. (2009). Ten Speed Press ISBN 978-1-5876-344-9
Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, and mental health. Follow me on Facebook, Instagram and Twitter.