Ornish Edamole Recipe
Serving Size: ¼ cup
Prep: 10 min
Ready: 10 min
A dip made from edamame (green soybeans) and silken tofu may not sound like a tailgate party’s delight, but trust us: this creamy green spread is a winner. Instead of serving high-fat guacamole, put out a bowl of this heart-healthy “edamole” dip surrounded by carrot and cucumber sticks, red pepper wedges, endive leaves, and sugar snap peas—and don’t be surprised when the compliments roll in. Any leftovers make a great sandwich spread, tucked in a whole-grain pita with grated carrots, cherry tomatoes, and a slice of red onion.
2 CUPS frozen shelled edamame thawed
¾ CUP silken tofu
1–2 CLOVES garlic pressed or minced to taste
½ TEASPOON ground cumin
2 TABLESPOONS fresh lime juice
½ –1 TEASPOON fine sea salt to taste
¼ TEASPOON lime zest (optional)
1 small tomato seeded and diced (optional)
¼ CUP cilantro chopped (optional)
2 TABLESPOONS red onion diced (optional)
2–3 DASHES hot sauce, green or red (optional)
1. In a food processor, combine edamame, tofu, garlic, cumin, lime juice, and 1/2 teaspoon of the salt. Pulse until ingredients are blended to desired texture; you can stop while mixture is still chunky and coarse or continue to process into a smooth, thick paste. Use a rubber spatula to scrape down the sides as needed.
2. Transfer mixture to a bowl. Taste for seasoning and add additional salt as needed. Stir in lime zest, diced tomato, cilantro, red onion, and/or hot sauce, if using. Serve as a dip with an assortment of raw vegetables and fat-free whole grain crackers, or use as a sandwich spread.
Frozen edamame (shelled soybeans) (16 OZ)
Silken tofu (ONE 12-OZ PACKAGE)
Garlic (2 CLOVES)
Limes (1–2)hot sauce, optional
Small tomato, optional (1)
Small red onion, optional (1)
Small bunch cilantro, optional (1)
For more Ornish recipes, visit the online Recipedia.
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