Vegan Guacamole Recipe with Edamame
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This vegan guacamole recipe with edamame is the perfect healthy dip! Low in calories and fat, and easy and quick to make, this tasty edamame guacamole will be the star of your next party!
Summertime is the perfect opportunity to enjoy all your favorite cookout foods! With outdoor BBQs, picnics, and warm evenings lounging on your deck at home, it’s a time for relaxing with good food!
One of my favorite summertime foods are different, unique, and healthy versions of “chips and dip.” Grab those tortillas and dip away!
I’m a huge fan of guacamole and I love creating healthy delicious dips like my smoky onion and kale dip, and 7 layer taco dip — that the whole family will enjoy.
This vegan guacamole is healthier version of traditional guacamole, made with edamame that gives it that gorgeous green color, but with less fat, fewer calories, and tons more protein!
Latest Recipe Video!
What is Edamame Guacamole?
Edamame guacamole is made using edamame instead of (or in addition to) ripe avocados, with the addition of dairy-free plain yogurt to create a creamy texture. Traditional fresh ingredients are added as well, such as cilantro, lime juice, and garlic! This really is the best guacamole recipe you’ll ever make – and my version has half the calories and three times the protein as regular guac!
How to Make Vegan Guacamole
Ingredients List and Notes
This easy guacamole recipe comes together using just a few simple ingredients!
Shelled Edamame: You’ll need 2 cups of edamame beans. I buy them in the frozen section and allow them to defrost overnight.
Dairy-Free Plain Yogurt: This provides added protein, creaminess, and with less fat and calories. You can also use vegan sour cream if you don’t have yogurt.
Fresh Garlic and Red Onion: For tons of authentic flavor, add fresh minced garlic, and a chopped raw onion. Either red or white onion would work.
Cilantro and Jalapeño: Cilantro gives this dip a nice fresh flavor while the jalapeño gives it a kick! If you don’t like the way cilantro tastes, you can always substitute in fresh parsley or leave it out.
Fresh Lime Juice: Adds a touch of acidity. You can also use lemon juice!
Spices: Sea salt, black pepper, green onion, and olive oil.
Optional add ins: To make this a chunky vegan guacamole, add in some diced roma tomatoes and the best avocados you can find!
Tools and Equipment
Step by Step Instructions
Step 1: Add yogurt, lime juice, garlic, red onion, cilantro, jalapeño, green onions, kosher salt, pepper and olive oil to the food processor. Process to combine.
Step 2: Add edamame and process into a paste, stopping to scrape down the sides as necessary. This should take less than a minute.
Step 3: Add more salt and pepper if needed, to taste. Serve immediately.
What Makes This Vegan Guacamole Recipe Healthy?
Low in Calories and Fat: While a traditional guacamole recipe has about 500 calories per serving, my made-over guacamole has 100 calories in a 1/3 cup serving.
High in Fiber and Plant Protein: There’s almost 7 grams of protein per serving for a high plant protein snack, and when served with whole grain chips, you’ll get 4-5 grams of fiber per serving in this loaded guacamole!
Recipe FAQS
Edamame beans are a healthy low calorie, low fat, high protein snack! They’re cholesterol free and naturally gluten-free. Also they are a rich source of calcium, and iron. They make for a healthy snack for anyone to enjoy!
Your kids will devour this vegan edamame dip with whole grains chips! It’s a perfectly creamy kid friendly snack! Kids who love chips and dip will go crazy for this healthy version. If your kids don’t like spicy foods, I recommend leaving out the jalapeño.
If your guacamole tastes bland, I recommend adding a bit more salt and pepper to taste. You can also add some garlic powder, garlic salt, additional lime juice, and a generous amount of fresh cilantro for more flavor.
Avocados brown quickly, but edamame does not! This allows you to make the guacamole ahead without worrying about it browning too quickly. Be sure to add a generous amount of lime juice to keep it fresh!
Variations and Substitutions
Add More Heat: If you want to turn this into a spicy guacamole, you can use a little bit of cayenne pepper, red pepper flake(s), or diced serrano peppers for a kick!
Add Avocado: To make this more like a classic guacamole recipe, feel free to add 1/2 an avocado to the food processor at the same time you add the edamame!
Change Up The Spices: If you don’t like spicy, leave out the jalapeño. If you’re looking for added flavor consider adding cumin, paprika for a smoky flavor, or chili powder for a richer spice.
How to Serve
Whole Grain Chips or Tortilla Chips: This dip is great, served at room temperature, with whole grain chips! Any chips that have 3-4 grams of fiber per serving is a good option.
Sandwich Spread: This makes for a delicious spread on your veggie sandwiches and vegan burgers. The dip adds a nice moistness and texture without the addition of dairy. It also tastes great as a dip for whole wheat pita bread!
Toast: We all love avocado toast, so how about using this edamame spread on whole grain bread! It’s a high protein, simple breakfast you can enjoy any day of the week!
How to Store Guacamole
This chunky guacamole dip tastes best enjoyed fresh! But you can make it a couple of hours in advance without a problem, or worrying about it browning.
Store leftovers in an airtight container in the refrigerator. It will keep for 1-2 days. If you choose to add avocado flesh to this simple guacamole recipe, then place plastic wrap on the surface of the guacamole before storing it — this will prevent browning.
Top Tips For Making Vegan Guacamole
- Use the freshest ingredients you can for the best flavor.
- You will need a food processor or blender to make this recipe.
- After blending the ingredients, taste a little and add more salt and pepper if needed.
- This dip is best served immediately. It really is the perfect party dip!
Be sure to check out these other healthy dip recipes for all your entertaining needs!
- Smoky Onion and Kale Dip
- Guilt-Free, Healthy 7 Layer Bean Dip
- Two Easy Dips with Pita Chips
- Homemade Guacamole
If you have tried this vegan guacamole recipe, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!
Vegan Guacamole with Edamame
Ingredients
- 2 cups shelled edamame beans
- ¼ cup Dairy-Free Plain Yogurt
- 2 Tbsp lime juice
- 3 garlic cloves minced
- ¼ cup red onion diced
- ½ cup fresh cilantro
- ½ jalapeño pepper minced (optional)
- 2 Tbsp green onions minced
- ½ tsp salt more to taste
- ¼ tsp ground black pepper more to taste if needed
- 1 Tbsp extra virgin olive oil
Instructions
- Place edamame in the bowl of a food processor and process to a paste, stopping to scrape down the sides as necessary. This should take less than a minute.
- Add yogurt, lime juice, garlic, red onion, cilantro, jalapeño, green onions, salt, pepper and olive oil to the food processor. Process to combine. Add more salt and pepper if needed, to taste. Serve immediately.
Notes
- Use the freshest ingredients you can for the best flavor.
- You will need a food processor or blender to make this recipe.
- After blending the ingredients, taste a little and add more salt and pepper if needed.
- This dip is best served immediately. It really is the perfect party dip!
