Looking for a healthful summer dip to serve your guests? Edamame, fresh green soybeans, are a delicious and nutritious vegetable. A 1/2-cup serving of shelled edamame contains 100 calories, with 3 grams of unsaturated fat and 8 grams of protein. It’s also a great source of fiber (4 g of fiber) and provides calcium, copper, folate, iron, magnesium, manganese, phosphorus, thiamin, vitamin A, vitamin C and vitamin K. It’s cholesterol-free and has little sodium.
Here’s a delicious “green” dip recipe from Pritikin Longevity Center & Spa’s Executive Chef, Anthony Stewart. www.pritikin.com
Serving size ½ cup
1 pound shelled and cooked Edamame (soy) beans, often available in frozen food sections
1 pound over-cooked (softened) broccoli florets
3 tablespoons chopped Vidalia onion
1 tablespoon chopped garlic
¼ cup fat-free sour cream
3 tablespoons fat-free plain yogurt
3 tablespoons freshly chopped basil
¼ teaspoon freshly ground black pepper
4 tablespoons lemon Juice
- In a food processor, puree the Edamame beans, broccoli, onion, and garlic for 2 minutes.
- Transfer to mixing bowl. Add sour cream, yogurt, basil, and black pepper. Blend until smooth and creamy.
- Add lemon juice to taste.
- Serve with vegetable sticks, such as carrots, celery, and jicama, or with whole-wheat low-sodium chips.