Edamame Sunflower Dip

Edamame Sunflower Dip

This new take on hummus is loaded with protein, fiber and is a great way to help kids (and adults!) eat more veggies. Plus, it is budget friendly. What’s not to love? Serve in lunchbox with whole grain crackers or pita and some veggies instead of the same old sandwich.
Makes 8 1/4-cup servings


  • 1 ½ cups frozen shelled edamame (green soy beans)
  • ¼ cup sunflower butter (available in the peanut butter section at groceries and natural food stores)
  • ¼ cup water
  • Juice of 1 lemon
  • ¼ tsp. garlic powder
  • 1 tsp salt
  • 3 TBSP olive oil
  • Pepper to taste


  • Boil the beans in water on stove for 5 minutes, or microwave, covered for 3 minutes. Drain.
  • In food processor, blend the edamame, sunflower butter, water, lemon juice, garlic powder, and salt until smooth. Drizzle in the olive oil and mix until combined.
  • Serve dip with whole wheat pita or crackers, cucumber slices, sugar snap peas, baby carrots or other raw veggies.

Per serving: 130 calories, 9g fat (4.5g monounsaturated fat), 317mg sodium, 1g fiber, 5g  protein