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Ornish Edamole Recipe

Serves: 6
Serving Size: ¼ cup
Prep: 10 min
Cook: N/A
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.

Shopping List:
Frozen edamame (shelled soybeans) (16 OZ)
Silken tofu (ONE 12-OZ PACKAGE)
Garlic (2 CLOVES)
Ground cumin
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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