Super-Healthy Super Bowl Dip: Edamole

This week I made the edamole dip featured in the January/February issue of Cooking Light. I wanted to try out a recipe that I could take with me to the Super Bowl party I'm attending on Sunday, and, after recalling the Cheetos-induced coma I ate myself into last year, I wanted it to be healthy.

The dip is basically a very simple guacamole, only the avocado is replaced by edamame. Obviously, this drastically reduces the amount of fat and calories.

After reading over the recipe, I was skeptical. Sure, the dip looked like rich, creamy guacamole in the magazine's photo, but what would it taste like? The ingredient list was so simple I was afraid the end results would be reminiscent of the mushy, over-cooked and under-salted edamame I get for free with sushi lunch specials.

It turns out my fears were completely unfounded. No, edamole tastes nothing like guacamole, but it is completely fabulous in its own right. Light and smooth with nutty chunks of edamame, the Tabasco provided the perfect kick—it totally made me want to double-dip my carrot stick. My only caveat: the yield was minimal (way less than a cup), so if you plan on serving edamole to a crowd definitely triple, or even quadruple, the recipe.

About the author: Lucy Baker is a graduate student in the writing program at Sarah Lawrence College. Before returning to school to pursue an MFA, she was an assistant cookbook editor at HarperCollins. She lives in Brooklyn and is currently obsessed with all things fennel.


Super-Healthy Super Bowl Dip: Edamole

About This Recipe

This recipe appears in: Serious Eats Super Bowl Party Food Round Up


  • 3/4 cup frozen shelled edamame, thawed
  • 3 tablespoons water
  • 2 tablespoons olive oil (use avocado oil if you have it—I didn’t)
  • 1 tablespoon freshly squeezed lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon hot sauce
  • 1 garlic clove, halved


  1. 1

    Combine all ingredients in a food processor (or blender) and process until smooth. Cover and chill. Can make up to one day ahead. Serve with chips and veggies.

  2. 2

    Nutrition information per serving (2 1/2 tablespoons): 5.5 grams of fat, 68 calories


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