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Edamame and Broccoli Dip Recipe

Edamame Dip recipe, Ptorocan, healthy dip

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

 

Procedure

 

  1. In a food processor, puree the Edamame beans, broccoli, onion, and garlic for 2 minutes.
  2. Transfer to mixing bowl.  Add sour cream, yogurt, basil, and black pepper. Blend until smooth and creamy.
  3. Add lemon juice to taste.
  4. Serve with vegetable sticks, such as carrots, celery, and jicama, or with whole-wheat low-sodium chips.


Bobbie Hasselbring, RFT Editor

RFT co-founder Bobbie Hasselbring has been a travel junkie her entire life. A writer and editor for more than 25 years and author of the regional food-travel bestsellers, The The Chocolate Lover’s Guide to the Pacific Northwest and The Chocolate Lover’s Guide Cookbook, Bobbie is editor-in-chief at realfoodtraveler.com.


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