This Spicy Kale Edamame Dip is a delicious, high protein dip that goes with everything. Perfect for healthy snacking!
In a world of hummus and white bean dips (which are SO delicious), sometimes I think we forget about edamame beans. Not only are edamame delicious in salads, fritters and veggie fried rice, but they blend beautifully into dips. Edamame is also a source of complete plant-based protein, which we love!
This kale edamame dip is inspired by Farm Boy's Eda-yummy Dip. As much as I love that dip, it can get pricey, so I've been loving this homemade version. This edamame dip has kale, shelled edamame, diced jalapeno, garlic, fresh lemon juice and tahini. It's flavorful, just spicy enough, and so yummy that you'll want to eat it with a spoon.
I also like packing this dip in an adult lunchable. Serve with veggies, crackers, tortilla chips or pretzels for an easy balanced snack!
Why This Recipe Is Dietitian Approved
- Easy snack idea. This edamame dip is a great option for healthy meal prep snacks.
- Higher in protein and fiber. Many dips tend to be mostly fat, but I wanted to create a dip higher in plant-based protein and fiber. It's a great addition to balanced snacks!
- Full of flavour. There are so many ingredients that pack a flavour punch. This dip is also super easy to customize to meet your taste preferences.
Ingredients
Edamame. I typically use frozen shelled edamame for ease. You can find them in the frozen vegetable aisle at most grocery stores
Kale. For added fiber and vitamins. Kale adds the perfect texture for this hearty dip. I recommend using curly kale, as the flavour is more mild than dino or lacinato kale.
Jalapeno. For a little spice! Skip the seeds if you are very sensitive to spice.
Garlic. For the best flavour, I recommend using fresh garlic.
Lemon juice. For a vibrant burst of fresh flavour and the perfect complement to the spice of the jalapeno. Fresh lemon juice is best.
Olive oil. This is necessary to help blend this dip and create the perfect consistency! I recommend using a higher quality olive oil (look for one stored in a dark, opaque glass bottle).
Tahini. For a warmth and comforting flavour, tahini (or blended sesame seed butter) adds a hummus like quality to this dip.
Spices. Salt, black pepper, cumin are the only spices you will need.
The complete ingredient list with measurements can be found in the recipe card below.
Instructions
- If you haven't already, steam your edamame beans (remove them from the shell if they are in pods). Allow them to cool.
- Once the edamame is cool, add it to a food processor along with kale, diced jalapeno, garlic, lemon juice, olive oil. Tahini, salt, black pepper and cumin.
- Blend on high for about 5 minutes until smooth. You will likely need to use a spatula to scrape the sides of the food processor to ensure everything is mixed in. If you are having trouble blending I recommend adding the water, 1 tablespoon at a time.
- Once smooth, adjust spices as desired and serve with crackers, vegetables or chips of choice.
Substitutions and Variations
This dip is naturally gluten-free, dairy-free, nut-free, vegan and vegetarian.
This dip is very customizable to your taste preferences. Here are some substitutions you can use:
- For added spice: add additional jalapeno (1-2 tablespoon diced jalapeno) and a sprinkle or cayenne or red pepper flakes
- For a smoother consistency: substitute the chopped kale for chopped spinach
- For a fresher more mild flavour: omit the jalapeno and substitute with 1 teaspoon of lemon zest for a bright and vibrant lemon edamame dip
- Tahini can be replaced with an equal amount of Greek yogurt or cottage cheese
Equipment
Storage
This edamame dip can be stored in an airtight container in the fridge for up to 7 days.
Top Tips for Success
I recommend using a high powered food processor for best results! You may use a blender if it is what you have available, but it may just take a bit longer to blend as the blades are shorter.
Frequently Asked Questions
This is a great source of protein and fiber, so for a balanced snack I recommend some chopped veggies such as carrots, celery, cucumber, bell peppers or broccoli or a carbohydrate such as pretzels or crackers.
This also takes delicious as a great spread in wraps and sandwiches.
Yes, you absolutely can! If using spinach, it is likely that you will not need to add the water so I recommend leaving that until last and assessing once blended.
If following the recipe as written I find the spice to be quite mild- however PLEASE do not forget to remove the jalapeno seeds as this will significantly tincreasehe spice level! If you aren't a fan of spice feel free to skip the jalapeno all together!
More Healthy Dip Recipes
Looking for more delicious dips? Try these other high protein options:
- Cottage Cheese Ranch Dip
- Edamame Guacamole
- Roasted Red Pepper Lentil Hummus
- Lemon and Herb White Bean Dip
See you in the kitchen!
PS. I love seeing my recipes in action! If you decide to make this kale edamame dip, don't forget to snap a photo and tag me on Instagram- @nourishedbynic or leave a comment and rating below letting me know how you liked it!
📖 Recipe
Kale Edamame Dip
Ingredients
- 1 cup edamame beans removed from shells and steamed
- 2 cups curly kale chopped (stems removed)
- 1 tablespoon diced jalapeno seeds removed
- 2 large cloves garlic pressed
- 1 lemon juiced 3 tablespoon of lemon juice
- 3 tablespoon olive oil
- 2 tablespoon tahini
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon ground cumin
- 1-2 tablespoon of water to blend
Instructions
- If you haven't already, steam your edamame beans (remove them from the shell if they are in pods). Allow them to cool.
- Once the edamame is cool, add it to a food processor along with kale, diced jalapeno, garlic, lemon juice, olive oil, tahini, salt, black pepper and cumin.
- Blend on high for about 5 minutes until smooth. You will likely need to use a spatula to scrape the sides of the food processor to ensure everything is mixed in. If you are having trouble blending I recommend adding the water, 1 tablespoon at a time.
- Once smooth, adjust spices as desired and serve with crackers, vegetables or chips of choice.
Hannah says
Absolutely delicious snack to have on hand! I used more tahini I just for my preference but loving dipping with carrot sticks or triscuits 🙂
Liz says
Really tasty and easy to make! I skipped the jalapeno and didn't need the water, otherwise made as written.
Nicole Addison says
The perfect higher protein + fiber dip to add to a snack plate for a balanced option!! I hope you love this one as much as I do!