Edamole, Guacamame, or Edamame Guacamole

Eda-what? Guaca-who? Yeah, you heard me. This is guacamole taken to the next (nutritional) level, punched up with extra protein and fiber from edamame, otherwise known as gorgeous little green soybeans.

And let me share with you a very important lesson I learned in making this: if you think leftover edamame guacamole would be a great addition to your turkey sandwich the next day, you’re probably right. But, you better set some aside in the fridge just for that purpose. Because once you serve this to your friends,  you’re essentially giving up all rights to leftovers.That’s what happened to me when I put this out for six hungry adults. No worries, though. I’m a caretaker, and a nourisher at heart, and it pleased me to know they were gobbling up so many nutrients in something so good.

Have you noticed a theme this week? All three of the recipes I’ve shared this week would be perfect additions to your superbowl menus. And if you don’t have a superbowl menu yet, White Bean and Chicken Chili, Edamole/Guacamame, and Squeaky Clean Fudge Brownies would be the perfect winning combination of taste, health, and most importantly, fun.

(Keep reading after the recipe for more healthy football fare!)

Edamole, Guacamame, or Edamame Guacamole

1 cup (150gm) frozen, shelled edamame
1/4 cup (56gm) nonfat plain Greek yogurt
1 tablespoon water
2 medium avocados (to yield 260gm avocado meat)
3 cloves of garlic, minced
1/2 of a jalepeno pepper, seeded and minced
3/4 teaspoon salt
5 teaspoons freshly squeezed lime juice
1/3 teaspoon cumin
2 tablespoons finely chopped red onion
2 tablespoons finely chopped cilantro

Bring a small pot of water to a boil. Add the frozen edamame, return to a boil, and cook for 5 minutes. Drain and rinse with cold water; let cool.

Puree the cooked edamame with the yogurt and water in a food processor or blender until completely smooth.

Roughly mash the avocados with a potato masher in a large bowl. Stir in the edamame-yogurt puree, and the remaining ingredients. Adjust seasonings to taste, and refrigerate until ready to serve.

Makes about 18 1-oz servings.

Nutritional Information, per ounce:
Servings Per Recipe: 18
Amount Per Serving
Calories: 41.4
Total Fat: 2.8 g
Cholesterol: 0.0 mg
Sodium: 3.8 mg
Total Carbs: 2.7 g
Dietary Fiber: 1.6 g
Protein: 1.8 g

And just to re-iterate the fact that game-watchin’ food need not induce muffin tops the next day, here’s a smattering of healthier dips, snacks, and sweets from Cara’s Cravings, and hand-picked from some of my favorite food bloggers and friends. Enjoy!

From Cara’s Cravings
Moroccan Spiced Hummus with Honey
Crunchy Peanut Panko Shrimp
Baked Butternut and Black Bean Eggrolls
Thai Red Curry Fish Cakes
Bite-Size Burgers

Dips and Spreads
Hummu-Ganoush – Veggie by Season
Roasted Beet Hummus – Branny Boils Over
Hot Black Bean and Corn Dip – Delish
Moroccan-Spiced Yogurt Dip – Dinners and Dreams
Spicy Vegan Artichoke Dip – The Taste Space
Baked Black Bean Dip – Tri to Cook

Nibbles and Bites
Baked Crab and Cream Cheese Wontons – Prevention RD
Grain-Free Sushi with Turnip “Rice” – Affairs of Living
Spicy-Sweet Pretzel Party Mix – Beantown Baker
Plantain and Black Bean Quesadillas – Cake, Batter, and Bowl
Spicy Buffalo Chicken Meatballs – Dani Spies
Prosciutto-Wrapped Jalapenos Stuffed with Neufchatel – Crumbly Cookie
Grain-Free Hazelnut Cilantro Crackers – Diet, Dessert and Dogs
Goat Cheese & Grilled Chicken Phyllo Pizza – Florida Coastal Cooking
Apple and Sage Turkey Burgers (try ‘em as sliders!) – Food Blogga
Ahi Tuna Tostadas – Food for Scot
Crispy Roasted Chickpeas with Moroccan Spices – Kalyn’s Kitchen
Veggie Potstickers – Naturally Ella
Chili-Lime Peanuts – Oishii Food
Chipotle Shrimp – Pink Parsley
Mexican-Spiced Chickpea Balls with Avocado Cream- The Pink Apron
Baked Southwestern Egg Rolls – You’re Gonna Bake it After All

Sweet Treats
Skinny Chocolate Drop Cookies – Family Fresh Cooking
Almond Butter and Jelly Cookies – Simply Sugar and Gluten Free
Raw Almond Fudge Bars – A Dash of Compassion
Salted Peanut Caramel Clusters (low carb) – All Day I Dream About Food
Peanut Butter Crispies – Simply Healthy Family
Coconut Butter Blondies – Food Lovers’ Primal Palate
Cayote Cookie Bar Freezer Fudge – The Spunky Coconut

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48 Responses to “Edamole, Guacamame, or Edamame Guacamole”

  1. 1

    KalynsKitchen — February 5, 2011 @ 3:51 pm Reply

    It looks so pretty in the glass dishes! Thanks for including me in your roundup of treats.

  2. 2

    Just My Delicious — February 5, 2011 @ 5:52 pm Reply

    I can`t stop looking at this! It`s absolutely divine and I want to try this…Have a great time,Paula

  3. 3

    grace — February 7, 2011 @ 9:31 am Reply

    i knew this as edamole, but i hereby declare that i like guacamame SO much better. either way, it's a tasty treat. :)

  4. 4

    littlekitchenthatcould — February 7, 2011 @ 4:01 pm Reply

    I would have never thought of edamame for guac but sounds delicious! and won't be quite so bad when I eat the whole bowl. :)

  5. 5

    Elina (Healthy and Sane) — February 7, 2011 @ 4:05 pm Reply

    I ate so much junk last night. Wish I had your guacamame instead ;)

  6. 6

    Cara — February 7, 2011 @ 4:07 pm Reply

    I hope it was good tasting junk at least ;)

  7. 7

    Cara — February 7, 2011 @ 4:08 pm Reply

    protein? check! fiber? check! good fat? check! definitely not so bad :)

  8. 8

    Joanne — March 28, 2011 @ 8:41 pm Reply

    I love guacamole but more than that I LOVE the protein boost in this! A sandwich spread you can definitely feel good about. And no, I won't be sharing it. I love all of the recipes you've gathered here! It's like a haven of food that I've been dying to make!

  9. 9

    Emily — March 28, 2011 @ 8:41 pm Reply

    Genius!

  10. 10

    Kaytorade — March 28, 2011 @ 8:41 pm Reply

    I feel like we are so very adventurous with pesto ingredients, but rarely venture from avocado with guacamole.

  11. 11

    Ricki — March 28, 2011 @ 8:41 pm Reply

    I don't care what you call it–it's delicious! And I also love that you get the extra protein from the edamame in there! You've also created quite a "buffet" of recipes for Superbowl. . . I don't watch, but I do want to make some of these! Thanks for the link, too. :D

  12. 12

    Cara — March 28, 2011 @ 8:41 pm Reply

    How's this for adventurous guac? A local restaurant here makes "crunchy guac" with smoked almonds, pepitas, and corn nuts. It's my favorite!

  13. 13

    Lizzy — March 28, 2011 @ 8:41 pm Reply

    I love your photos!!! They look gorgeous!!! And I love edamame and avocado and this will definitely be at my super bowl party : )

  14. 14

    Georgia — March 28, 2011 @ 8:41 pm Reply

    Cara, I love all of these fun takes on guacamole! I know I'll have to give at least one of these a try, if not all. Thanks so much for sharing. I'm so glad to have found your beautiful blog and look forward to seeing more! :) – Georgia

  15. 15

    Dawn Hutchins — March 28, 2011 @ 8:41 pm Reply

    thanks for the shout out on the pizza! I love the presentation of the guac!

  16. 16

    Branny — March 28, 2011 @ 8:41 pm Reply

    I would love to go to a party with that menu. Looks great!

  17. 17

    Kerstin — March 28, 2011 @ 8:41 pm Reply

    I love both avocados and edamame and always have both in our fridge/freezer, but have never had them together before – YUM! Thanks for the link love too, my mouth is watering after looking at that list!

  18. 18

    Just My Delicious — March 28, 2011 @ 8:41 pm Reply

    I can`t stop looking at this! It`s absolutely divine and I want to try this…Have a great time,Paula

  19. 19

    grace — March 28, 2011 @ 8:41 pm Reply

    i knew this as edamole, but i hereby declare that i like guacamame SO much better. either way, it's a tasty treat. :)

  20. 20

    littlekitchenthatcould — March 28, 2011 @ 8:41 pm Reply

    I would have never thought of edamame for guac but sounds delicious! and won't be quite so bad when I eat the whole bowl. :)

  21. 21

    Elina (Healthy and Sane) — March 28, 2011 @ 8:41 pm Reply

    I ate so much junk last night. Wish I had your guacamame instead ;)

  22. 22

    Cara — March 28, 2011 @ 8:41 pm Reply

    I hope it was good tasting junk at least ;)

  23. 23

    Cara — March 28, 2011 @ 8:41 pm Reply

    protein? check! fiber? check! good fat? check! definitely not so bad :)

  24. 24

    Barbara — March 28, 2011 @ 8:41 pm Reply

    Oh I am making this! I adore edamame. You are so clever, Cara!

  25. 25

    Emily — March 28, 2011 @ 8:41 pm Reply

    PS – I made this over the weekend – and it was fantastic!!

  26. 26

    Megan — March 28, 2011 @ 8:41 pm Reply

    This is such a neat version of guacamole. I love how you pumped it up wtih extra nutrients!

  27. 27

    Natalie — March 28, 2011 @ 8:41 pm Reply

    Hi Cara! I've been reading your blog for a long time, and have enjoyed many of your recipes! I have a question for you about your index, but I couldn't find your email address anywhere on your site. Would you mind e-mailing me so I can ask you there instead of cluttering up your comments section? :) Thanks in advance!

  28. 28

    tasteofbeirut — March 28, 2011 @ 8:41 pm Reply

    You are brilliant! I am not that fond of those little green beans, but adore the avocados; so I would eat this dip happily. So so clever!!!!!

  29. 29

    Chaya — March 28, 2011 @ 8:41 pm Reply

    I have been enjoying your recipe and wonder if you would like to link this up to Let's Do Brunch. http://sweetsav.blogspot.com/2011/02/lets-do-brunch-14.html

  30. 30

    Inna — March 28, 2011 @ 8:41 pm Reply

    I love the idea of edamame guacamole. What a wonderfully unique idea!

  31. 31

    Olga Berman — March 28, 2011 @ 8:41 pm Reply

    I've had this in one of the restaurants in DC: so good!Once I just made an edamame dip: love the color.

  32. 32

    Alanna Kellogg — March 28, 2011 @ 8:50 pm Reply

    I love mixing avocado with other vegetables, it helps cut the calories without giving up all the lusciousness. Very funny names, yours, Cara. We call edamame "Aunt Edna May" so I'm thinking this would be "Aunt Edna Guac". :0

  33. 33

    Tasha — March 28, 2011 @ 8:51 pm Reply

    The guac sounds wonderful and I love the collection of recipes you've compiled. I'm postively starving after just reading through the list!

  34. 34

    janet — March 28, 2011 @ 8:51 pm Reply

    Ooh! This looks fabulous! I don't use avocados nearly as much as I should.I love your round-up of healthy party treats as well – and thanks for including my artichoke dip. :)

  35. 35

    KalynsKitchen — March 28, 2011 @ 8:51 pm Reply

    It looks so pretty in the glass dishes! Thanks for including me in your roundup of treats.

  36. 36

    Prevention RD — March 28, 2011 @ 8:51 pm Reply

    I am making this right now! Yummm! Can't wait to dig in! Thanks for the link love, by the way :)

  37. 37

    Cara — March 29, 2011 @ 2:04 am Reply

    protein? check! fiber? check! good fat? check! definitely not so bad :)

  38. 38

    Just My Delicious — March 29, 2011 @ 2:04 am Reply

    I can`t stop looking at this! It`s absolutely divine and I want to try this…Have a great time,Paula

  39. 39

    KalynsKitchen — March 29, 2011 @ 2:04 am Reply

    It looks so pretty in the glass dishes! Thanks for including me in your roundup of treats.

  40. 40

    Just My Delicious — April 5, 2011 @ 1:14 am Reply

    I can`t stop looking at this! It`s absolutely divine and I want to try this…Have a great time,Paula

  41. 41

    Olga Berman — April 5, 2011 @ 1:14 am Reply

    I've had this in one of the restaurants in DC: so good!Once I just made an edamame dip: love the color.

  42. 42

    Megan — April 5, 2011 @ 1:14 am Reply

    This is such a neat version of guacamole. I love how you pumped it up wtih extra nutrients!

  43. 43

    Barbara — April 5, 2011 @ 1:14 am Reply

    Oh I am making this! I adore edamame. You are so clever, Cara!

  44. 44

    Kaytorade — April 5, 2011 @ 1:14 am Reply

    I feel like we are so very adventurous with pesto ingredients, but rarely venture from avocado with guacamole.

  45. 45

    Cara — April 5, 2011 @ 1:14 am Reply

    I hope it was good tasting junk at least ;)

  46. 46

    littlekitchenthatcould — April 5, 2011 @ 1:14 am Reply

    I would have never thought of edamame for guac but sounds delicious! and won't be quite so bad when I eat the whole bowl. :)

  47. 47

    Chris at Hye Thyme Cafe — June 2, 2011 @ 2:19 am Reply

    What a great idea!  We love guac, AND edamame, so I'll definitely be trying this one – hopefully SOON!!

  48. Pingback: Guacamame? Edamole? Whatever, it Tastes Good on a Chip. « Notes From a Messy Kitchen

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