Edamame are a rich source of fiber and phytochemicals that may help lower cholesterol, protect bones, and balance hormone levels. Serve this spicy spread with rice crackers as an anytime snack or for a party hors d’oeuvre. The dip is also delicious paired with cucumber, celery, and carrot sticks.

　　

Ingredients

makes 3 cups

　　1 pound frozen shelled edamame (soybeans)

　　1 1/4 cups (about 10 ounces) drained silken tofu

　　1 teaspoon finely grated lemon zest, plus 2 tablespoons fresh lemon juice

　　1 tablespoon Chinese hot mustard

　　2 teaspoons wasabi paste

　　Coarse salt

　　Black sesame seeds, for garnish

　　

Step 1

Bring a large pot of water to a boil. Add edamame; cook until tender, about 5 minutes. Drain in a colander. Rinse under cold running water to stop the cooking, then drain again.

　　

Step 2

Puree edamame, tofu, lemon zest and juice, mustard, wasabi, and 1/2 teaspoon salt in a food processor. Spread can be refrigerated in an airtight container for up to 2 days. Garnish with sesame seeds before serving.

　　

Nutrition Information

Step 3

(Per 1/4-cup serving)

　　

Step 4

Calories: 51

　　

Step 5

Saturated Fat: 0g

　　

Step 6

Unsaturated Fat: 0g

　　

Step 7

Cholesterol: 0mg

　　

Step 8

Carbohydrates: 4g

　　

Step 9

Protein: 4.7g

　　

Step 10

Sodium: 82mg

　　

Step 11

Fiber: 1.9g

　　Power Foods