Edamame are one of the trendiest beans around – and for good reason. These green soybeans are not only delicious and easy to prepare, but a naturally rich source of fibre, protein, vitamins, and minerals. Each cup of boiled edamame boasts 22 g of protein, 7.6 g of heart-healthy fibre, and 261 mg of calcium, with zero cholesterol and only 25 mg of sodium. Soybeans also contain good monounsaturated and polyunsaturated fats, including omega-3s, and are packed with antioxidant isoflavones.
Eating soybeans in place of animal products can support your heart’s health by maintaining healthy cholesterol levels and blood pressure. Pair this heart healthy edamame dip with low-sodium, whole grain crackers or fresh vegetables for a savory, guilt-free snack any time.
Heart Healthy Edamame Dip
2 cups edamame, cooked and shelled
1 tsp. lemon zest
1 clove garlic, pressed
1/4 tsp. ginger, dried and ground
1/4 cup fresh lemon juice
5 tbsp. olive oil
2 tbsp. water
Process edamame, lemon zest, garlic, and ginger in a food processor until smooth. While continuing to process, pour in lemon juice and olive oil slowly. Add approximately 2 tbsp. of water until a moderately thick, yet spreadable consistency is reached. Serve with low-sodium, whole grain crackers or fresh cut vegetables for dipping.
Explore PGX recipes for more healthy options.
 USDA. “Nutritional Nutrient Database for Standard Reference.” Agricultural Research Service. 2014. Web. 08 February 2015.
 Dietitians of Canada. “What are the Health Benefits of Soy?” Nutrition Resources. 2015. Web. 08 February 2015.