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Snack Today: Edamame and Cilantro Spread
Posted on by Paula Gallagher
This delicious spread is just as healthy as its vibrant color would suggest. Using antioxidant-rich ingredients found in your kitchen, you will be surprised at how many ways you can use it. Not only can it be used as a spread, but you can use as a dip for a fresh-tasting addition to your raw veggies, or add it to your pasta sauce, sandwiches, stir-fries, and so much more. It’s easy to make in a hurry, can be stored for a few days at a time, and we have no doubt it will turn into your new secret go-to ingredient. It also fits into many diets as it is gluten free, dairy free, egg free, sugar free and vegan.
Edamame, also known as soybeans, are a source of fiber, iron, protein, vitamin C and vitamin K. Eating a diet rich in legumes can help rebalance fat stores and start to repair insulin function, decreasing your risk of developing type II diabetes.
Whether you like cilantro or don’t, consider that is it a nutritional powerhouse. Rich in vitamins B3 and B6, folate, fiber and magnesium, these cardiovascular supporting nutrients make this spread extra healthy!
Miso is a fermented paste. Similar in texture to peanut butter, it is typically a cultured mixture of soybeans, a grain (such as rice or barley), salt and koji (a mold). Depending on the variety, miso can be smooth or chunky and is fermented anywhere from a few weeks to several years. Because miso is a fermented food, it is a natural source of healthy probiotics (also known as "good bacteria") and is beneficial for digestion.
Edamame and Cilantro Spread
- 1 cup frozen edamame, rinsed under hot water
- 1 teaspoon white miso
- ⅛ teaspoon sea salt
- ½ cup loosely packed fresh cilantro
- 1 garlic clove
- pinch red pepper flakes
- 1 tablespoon rice vinegar
- ⅛ teaspoon fresh ginger root
Put all ingredients into your food processor/blender and blend until smooth. This shouldn’t take more than a few minutes to complete – it’s that simple! Now decide how you want to enjoy this spread!
If you don't like cilantro, then try this recipe with fresh basil instead. You could even try a 1:1 mixture of fresh basil and parsley. To make this recipe soy-free, substitute the edamame with 1 cup of steamed green peas and either remove the miso or substitute it with 1 teaspoon of tahini.
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