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Vegan Edamame Pesto Dip

by Lindsay Cotter · 07/20/2018

GFDairy FreeVegan
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★★★★★ 5 from 3 reviews

Quick Vegan Edamame Pesto dip! A vegan pesto dip recipe that creamy, healthy, and flavorful.  Nut free, rich in plant protein, and made with less than 6 ingredients. Use this edamame pesto dip on a sandwiches, in pasta, or make into wholesome appetizer dip.

Quick Vegan Edamame Pesto dip! A vegan pesto dip recipe that creamy, healthy, and flavorful.  Nut free, rich in plant protein, and made with less than 6 ingredients. Use this edamame pesto dip on a sandwiches, in pasta, or make into wholesome appetizer dip.

And then I posted yet ANOTHER pesto recipe. Okay this recipe is more of a pesto dip (that exists, right?) and was originally created way back when I made these California wraps. And guess what? It’s going to be used again in an upcoming plant power lunch recipe. We might as well give it it’s own post, right?

So let’s talk about this so called pesto a bit. Because, let’s face it. It’s not a real pesto, but pretty close to it! This pesto dip is nut free, protein packed, vegan, and literally made with less than 5 ingredients. It’s super light in texture yet filling and packed with plant based protein.

It’s protein packed because ONE –> That little edamame bean can pack so much.

For those of you following a paleo diet, you might be wondering if this is healthy. That’s a good question to ponder!

edamame pesto dip

Is Edamame healthy?

Yes! But I would also have to say it depends on if you tolerate soy or if phytoestrogens effect your hormones. If you are, you would definitely know this!

But for those of you who are looking for a healthy nut free snack or dip ever so often, then edamame is TOTALLY LEGIT. Does that make sense? I don’t want to label a real plant food as unhealthy just because someone said it’s not paleo. I think all real food can be part of a diet, we just need to figure out what’s best for our nutritional needs at the moment. Make sense? COOL!

That being said, I love handful of edamame for snacking from time to time. Not to mention other organic cultured soy foods such tempeh and even sprouted tofu from time to time. It’s filling, rich in iron, calcium, folate, and delicious!

Phew, now that I’ve gotten off my little Soy Step Stool, let’s talk about how to make this edamame pesto dip recipe. Capeesh?

Quick Vegan Edamame Pesto dip! A vegan pesto dip recipe that creamy, healthy, and flavorful.  Nut free, rich in plant protein, and made with less than 6 ingredients. Use this edamame pesto dip on a sandwiches, in pasta, or make into wholesome appetizer dip. #dip #pesto #vegan #healthy #appetizer #snack #dairyfree

You ready for this?

Step one. Thaw out edamame beans (shelled).

Step two. Place in a blender with sunflower seeds, oil, garlic, and herbs. I like using a little basil or chive.

pesto to blend

Step 3 blend together.

Quick Vegan Edamame Pesto dip! A vegan pesto dip recipe that creamy, healthy, and flavorful.  Nut free, rich in plant protein, and made with less than 6 ingredients. Use this edamame pesto dip on a sandwiches, in pasta, or make into wholesome appetizer dip. #dip #pesto #vegan #healthy #appetizer #snack #dairyfree

Step 4 Garnish with red pepper flakes, extra edamame pods, olive oil, peppercorns, herbs whatever you’d like!  Heck, you could even mix it with a little hummus or yogurt to make it more creamy. Which I did below.

Step 5 EAT! Enjoy it as a dip or slather it on all the things. Oops, I mean food things like pasta, sandwiches, wraps, crackers, veggies, etc.

dip

Um ya. My job is done! Haha! Stay tuned next week for the ultimate farmer’s market sammie using this edamame pesto dip!

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edamame pesto dip vegan-

Vegan Edamame Pesto Dip


★★★★★

5 from 3 reviews

  • Author: Lindsay Cotter
  • Total Time: 10 minutes
  • Yield: 1 cup 1x
  • Diet: Vegan
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Description

A vegan pesto dip recipe that’s healthy, and flavorful.  Nut free, rich in plant protein, and made with less than 6 ingredients. Delicious on sandwiches, in pasta, or make into wholesome appetizer dip.


Ingredients

Scale

FOR the EDAMAME PESTO::

  • 1 1/2 cup shelled edamame soybeans (cooked and cooled)
  • 2 garlic cloves (2 tsp minced)
  • 1/4 cup raw sunflower seeds
  • 1/2 tbsp lemon juice
  • 3–4 tbsp olive oil (as needed)
  • 2 tbsp chopped fresh herb of choice (chive, basil, or cilantro work best) – optional
  • 1/4 tsp of sea salt and pepper each. For spice mix in 1/4 tsp crushed red pepper flakes.

Garnishes

  • Olive oil to drizzle
  • Fresh herbs

Optional – To make extra creamy, blend in one of the following: 1/4 c hummus, avocado, or plain yogurt (dairy free)


Instructions

  1. Place fresh or frozen edamame (soy beans without shell) into a large microwave-safe bowl with 1/4 cup water or broth. Microwave for 2-3 minutes until edamame is soft (steamed) and warm. You can also do this on the stove. all the way through.
  2. Combine your cooked edamame, sunflower seeds, garlic, in a food processor. Blend until combined.
  3. Next, add the lemon juice. With food processor on low, slowly drizzle in the olive oil (1 tbsp at a time) until a thick but creamy consistency is formed.
  4. Add the chopped herbs and seasoning, blend to combine.
  5. Scoop edamame pesto into a bowl and serve as an appetizer dip, spread on sandwiches, wraps, or mix into pasta, etc.
  6. Storage – Cover in bowl or airtight container and store in fridge for up to 5 days.

Notes

For a creamier texture, blend in 1/4 c hummus, avocado, or yogurt (non dairy).

  • Prep Time: 10
  • Category: appetizer
  • Method: blend
  • Cuisine: asian american

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 66
  • Sugar: 0.6 g
  • Sodium: 74.2 mg
  • Fat: 5.2 g
  • Saturated Fat: 0.5 g
  • Carbohydrates: 2.8 g
  • Fiber: 1.6 g
  • Protein: 3.3 g
  • Cholesterol: 0 mg

Keywords: pesto, edamame, vegan dip, dip, healthy dip, appetizer, snack

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

On and one last thing! A very important thing!

pottery and cook book

Aren’t you digging this turquoise rustic pottery? Well good! Because it’s up for grabs in an EPIC 5 day INSTAGRAM GIVEAWAY along with my cookbook! All thanks to Texas Farmhouse Pottery. Which you must check out! Love love love her story.

Spill the EDAMAME BEANS… Favorite pesto-ish dip? 

Cheers,

LC

 

 

 

 

 

 

 

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Categories: Condiments, Dairy Free, Gluten Free, Grain Free, Snacks and Appetizers, Vegan, Vegetarian Tags: dip, pesto, vegan

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Nanette says

    01/07/2020 at 8:09 AM

    Absolutely fantastic! Quick, easy and delicious. I left some at home (without optional yogurt) and added non-fat Iceland yogurt to the rest and took to a party. Both versions were absolutely raved about. A dip you can make a meal of :-). Perfect. Thanks!

    ★★★★★

    Reply
    • Lindsay Cotter says

      01/08/2020 at 11:02 AM

      We love iceland yogurt! YUM! sounds great! Thanks Nanette

      Reply
  2. Nutrition Tips says

    09/14/2018 at 3:44 AM

    Nice post!
    The Web gives us an opportunity to discover tons of new recipes. Especially if you want to be healthy. Natural food is my addiction. It retrieves much more energy than anything else (besides physical activity). I am always trying to collect every new cool recipe in order to check it afterward.
    Stay healthy and thanks for sharing!

    Reply
  3. shell shockers says

    08/30/2018 at 3:24 AM

    great, thank you for sharing information. i like your blog

    ★★★★★

    Reply
  4. Cassie Autumn Tran says

    08/02/2018 at 6:51 PM

    If a serving is only two tablespoons, then I will need SOMEONE ELSE to serve this to me because I could easily put down the entire batch of edamame dip! LOL! Edamame beans are one of my favorites and I rarely ever eat them because we only have them in sushi places! But regardless, they’re delicious. I definitely agree that soy is far too demonized in the health community. It has so many health benefits, though everyone should take physiological reactions into consideration…ALWAYS.

    Reply
    • Lindsay Cotter says

      08/03/2018 at 11:12 AM

      Haha totally allowed! This recipe is so up your alley Cassie! Love that you share the same SOY opinion too.

      Reply
  5. Emily Swanson says

    07/28/2018 at 3:38 PM

    I love this. Sometimes I think soy gets overly demonized; I know there are those who definitely can’t eat it, and I totally understand that. But if you can eat it especially in those forms of tofu and edamama, I’m on board with that.

    Reply
    • Lindsay Cotter says

      07/29/2018 at 10:27 AM

      I so agree! Love your insight Emily

      Reply
  6. Meghan@CleanEatsFastFeets says

    07/25/2018 at 1:21 PM

    I did not know all this goodness about edamame, but I do know I love all kinds of pesto. Adding this to my must try list.

    Reply
  7. the impossible quiz says

    07/23/2018 at 9:24 PM

    wow, the cake looks delicious and very attractive, thank you for sharing

    ★★★★★

    Reply
  8. Gaby Dalkin says

    07/23/2018 at 7:26 PM

    Oooh, I want to dive head first into this dip!

    Reply
  9. Katie says

    07/20/2018 at 7:40 AM

    Our garden is overflowing with Basil! I will have to give this a try and use that as the herb!!

    Reply
    • Lindsay Cotter says

      07/20/2018 at 10:23 AM

      girl you will love this! KEep me posted

      Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

About · Studio · Shop · Contact
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