Healthy Party Dip: Green Pea & Edamame Hummus

Jul 11, 2016 @ Project Juice

Featured blogger and chef, Kristie from The Mostly Vegan, shares with us her go-to healthy party dip that only takes 15 minutes to make and features a simple list of ingredients – perfect for the upcoming summer BBQs, family gatherings, or as a clean weekday snack!

I’m a big fan of entertaining at home!  Besides the obvious pros of having friends over to catch up over yummy nibbles and drinks, being the host means you can wear your comfiest outfit (hello, stretchy waistband!), go sans shoes, and, most importantly, serve up your favorite eats.  While all this might sound great, I totally understand that entertaining can also be stressful and a lot of work.  

To ease any anxiety, I try to follow a few simple entertaining rules. Besides doing a drive by with the vacuum and giving the bathroom a once over, I always have an awesome, homemade dip on hand.  That’s it – one savory, creamy, double-dip inducing bowl that will have your guests asking for more. 

Guacamole is an obvious choice, but why not try for something new? Still only clocking in at just 15 minutes of prep time (with the help of a food processor), this Green Pea and Edamame Hummus healthy party dip fits the bill.  The edamame packs huge flavor while the peas add a hint of sweetness, balanced by garlic and a bit of tahini.  A generous helping of cilantro and a squeeze of lime add freshness and a bright finish.  

Besides obviously being protein and fiber packed, a platter full of veggies and toasted corn tortillas for scooping makes this hummus a sneakily healthy option for keeping your good eating habits on track… I like to think of it as basically a vegan and gluten-free wonder spread! 

Serve dip with a signature cocktail, like this Tropical Freeze – made with freshly squeezed juices and ok, a bit of tequila – and your friends might start inviting themselves over every Friday night. 

Green Pea and Edamame Hummus

Yields 5 or more servings


1 1/2 cups frozen, shelled edamame

1/2 cup frozen peas

Large handful cilantro

2 tablespoon tahini

2 tablespoons extra virgin olive oil

1 tablespoon lime juice

1 large clove garlic

1/2 teaspoon sea salt

1/4 teaspoon black pepper

Extra virgin olive oil, cilantro & cucumber for garnish (optional


In a large pot bring 6 cups of water to a boil.  Add edamame and peas to water and return to a boil.  Cook for 7 minutes, then drain and rinse edamame and peas under cold water to stop cooking.  Allow the edamame to cool completely.

Combine edamame and peas and remaining ingredients except for olive oil in a food processor. With food processor running, pour in olive oil and continue to blend until hummus is creamy. Season with freshly cracked sea salt and black pepper to taste. 

Serve drizzled with olive oil and a sprinkle of minced cilantro and chopped cucumbers.