Kid Friendly Edamame Dip – vegan, oil free
This Kid Friendly Edamame Dip is a great recipe that’s high in iron, protein and a super calorie booster. This recipe combines edamame beans (young soy beans) with cashews to make a smooth and creamy dip that your kids will love.
The mild taste of this recipe makes it great as a toast topper or sandwich spread. It also works well as a dip for veggies and crackers. I have been known to stir this through pasta for a high protein pasta sauce, and you could even serve it as is as a puree for toddlers. The options are endless, which is what I love about dips and spreads.
To Make Kid Friendly Edamame Dip
You can make this Kid Friendly Edamame Dip in either a blender or a food processor. If you are going to use a blender, then I recommend soaking the cashews in boiling water for about 10 minutes prior to making the dip. This helps get a smooth texture. I also find that blending works better if you put the liquid in first as it helps to create a vortex to pull the other ingredients into.
Place all ingredients in a blender or processor, and process until smooth. You will need to use a tamper in the blender to press the ingredients down, and scrape the ingredients down from the side of a processor.
You may need to add extra water, depending on the desired texture. I prefer a chunkier dip, so don’t add as much water. More water will make a smoother spread that’s suited to younger children.
Add Ins:
This Kid Friendly Edamame Dip recipe is very mild tasting, but you can add in some extra flavours to make it more flavoursome. It works really well with mint and lime mixed in.
Avocado is also a really good add in to this recipe to add extra calories.
If you have any concerns about possible nut allergies, make sure you take care if trying out this recipe, or even consult a GP or nutritionist. Obviously this recipe is not suitable if your child has an allergy to soy or cashews.
If you’re after other kid friendly dip recipes, try my Sweet Potato Hummus, Cheesy Pumpkin Dip and Chocolate Dessert Hummus!
Kid Friendly Edamame Dip
Ingredients
- 2-4 tbs Water as required
- 1 cup Cashews
- 400g bag Edamame Bean Pods or 1 1/4 cup beans
- 1 tbs Lemon Juice
Optional Add-ins
- 1/2 Avocado
- 2 tbs Fresh Mint
- 1 tbs Lime Juice
Instructions
- Place cashews in a small bowl. Cover with boiling water and set aside to soak for at least 10 minutes. You can skip this step if you are using a food processor.
- While cashews are soaking, cook edamame beans according to the packet instructions. I steamed mine for 10 minutes. It is better to overcook the beans a little to make sure they are soft for blending.
- Once cooked, remove beans from pods. It can help to run cold water over the pods to cool them if they are too hot to handle after cooking. Skip this step if you are using pre-shelled edamame.
- Drain the cashews. Add the water, cashews, edamame beans and lemon juice to a blender or food processor. Blend or process until smooth.
- If desired, add in mint, lime juice and avocado. Blend or process until just combined.
- Serve as is or spread over toast.
| Nutrient | Per Serve | Per 100g |
|---|---|---|
| Energy | 1439kJ (344cal) | 1064kJ (254cal) |
| Protein | 17.15g | 12.68g |
| Carbohydrates | 18.92g | 13.99g |
| Fat | 22.81g | 16.87g |
| Iron | 3.12mg | 2.3mg |
| Zinc | 2.26mg | 1.67mg |
| Calcium | 57.25mg | 42.33mg |
| Fibre | 3.2g | 2.37g |
