This edamame avocado spread is something easy you can whip up for a delicious and filling quick vegan recipe. It's also jam-packed with nutrients from a few extra-special ingredients.
It makes a fantastic addition to so many healthy vegan recipes - veggie sandwiches or wraps, base layer for a pita pizza, or dip for fresh or roasted veggies. I thought that it would make a great sushi spread, but it didn't quite work out for that. Instead, I spread it in a pita along with some tamari-marinated mushrooms, zucchini and red pepper.
What are your favorite sandwich fillings? Let me know below.
Prep time: 10 minutes
Makes 1 1/2 cups
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This transcription will have some mistakes because it is partially automated.
Hey guys! This is Heather from HealthyVeganRecipes.net. So today we’re gonna make a really quick, easy, simple but super tasty spread that you can use in a variety of different ways.
I like to have it on hand for lunch and you can spread it into a sandwich, you can make it into sushi, whole bunch of different things that you can do with this.
We’re also gonna make it really nutritious by adding a few special ingredients. You can find all of the measurement over at my site at HealthyVeganRecipes.net and what I’m gonna do now is show you exactly how to make it.
First thing I’ve got here are some edamame beans which are the green version of soy beans and I buy them frozen and out of the shell because it involves the least amount of hassle for me.
So pop those into a food processor or a blender if you don’t have one, it will be a little bit trickier in the blender and we’re gonna add a little bit of water to get things going and just blend those up until they’re somewhat smooth.
Alright! Next thing into the food processor is some miso paste. This is fermented soy beans and it might look like chocolate but trust me it is not. Throw that in and get the edamame done from the side and what miso does its really salty so I used that instead of salt in this recipe.
So get things kind of mix around in there so that it will blend up again and we’ll add a few other seasonings, this is some toasted sesame oil. Now you need very little of this, it is quite potent so be careful with it.
Next I’ve got some apple cider vinegar. You only need a little bit of that too but a little bit more than the sesame oil. That will just brighten up and give it a little kick. And then you can use ground ginger or fresh ginger.
This is one of our special ingredients that boost the nutritional content of this spread. Ginger helps to soothe any kind of indigestion, so you often hear it with motion sickness, morning sickness but it also helps to boost up your metabolism so it helps you actually digest this dish.
Ok! So give that another blend and you can add a bit more water if you need to get it going smoothly especially if you’re using a blender, you might need some water.
Special ingredient number two avocado! I love avocado I know a lot of you love them too but there are people that don’t like them and putting them into a spread or a dip or something like that is a great way to enjoy them because it’s not quite as mushy and I don’t know I think that’s why people who don’t like avocados don’t like them.
Anyway, avocados are fantastic because they are a perfect source of healthy fats which are an important part of an overall healthy diet and I’m talking about fats in my nutritional blog over at HealthyEatingStartsHere.com.
Now avocado isn’t necessarily good for omega 3 which is one of the essential fatty acids that I was talking about this week but it’s good for healthy fat in general plus it taste amazing and its gonna make this dip super creamy and delicious.
Alright! So check out how we’re doing, things are looking mighty creamy around here. Now if you’re using a blender you’re gonna have to add water probably and its gonna be more like a dip than a thick spread but delicious none the less.
So it’s always a good idea to add a little bit of fat to a dip or spread coz it help it to get into this consistency otherwise it’s a little bit chunky.
So if you want to sub out the avocado you can use like a nut or seed butter that would probably be my choice like a zucchini or sunflower seeds or an almond butter.
Alright! So if you’re ready for special ingredient number three. It is some fresh sprouts! Phil and I have gone a little bit sprout crazy in the last little bit and we have a ton of them growing in our window sill and so I want to throw a bunch of these in here.
And I’m gonna throw them a lot, you don’t have to put in this much but I’ve got a lot of sprouts so there we go and if you don’t want to use sprouts another excellent choice would be some fresh herbs.
Sprouts and fresh herbs both have a ton of nutrients and chlorophyll both good things and they blend up really nicely into this spread. Now the nice thing about putting them in the spread is you can take a big volume of sprouts like I’ve got mine pretty much full and it will compress the volume.
Same thing with fresh herbs so you can use fresh parsley, if you’re a cilantro fan it will be phenomenal in this recipe as would fresh basil if you have a bunch growing in your garden and you wanna use it. Throw them in here, awesome. So blend that up and give it a taste for taste.
Alright! Check them out, fully blended and the sprouts have gotten back to green, mine turned a little bit brown coz my miso was quite brown and so it’s time to give this a little taste.
Really nice but I need a little bit more flavor so I’m gonna add some more ginger maybe some fresh ginger and little bit more sesame oil, little bit more miso just to boost things up a bit.
So Like I said you can enjoy this in a variety of different ways, you can spread it on some bread and make it a big veggie sandwich. Do the same thing with a wrap, you could put this on a pita and bake it with some vegetables on top kind of like a pizza.
What I think I’m gonna do is actually roll it in some nori make it into kind of a sushi with some vegetables that I have shaken. It’s one of my favorite ways to prepare mushrooms and zucchini so they’ve wilted so you just put a little bit of salt and vinegar on them or tamari soy sauce and shake it and they wilt right down, it’s awesome!
So I hope you guys enjoy it, again you can find the recipe over at HealthyVeganRecipes.net.