Pureed Green Goddess Edamame Spread
- Suitable for diets:
- Dairy-Free
- High-Fiber
- High-Protein
- Low-Sodium
- Vegan
- Vegetarian
Why Diabetes Friendly?
- High in Fiber: Both edamame and peas are rich in fiber, which can help slow down glucose absorption and control blood sugar levels.
- Balanced Macronutrients: This spread has a good balance of proteins, carbohydrates (primarily complex), and healthy fats from the flax seed oil, aiding in steady blood sugar management.
- Rich in Antioxidants: Ingredients like edamame, peas, and cilantro are loaded with antioxidants, which are beneficial for overall health and may help reduce inflammation associated with diabetes.
- Low in Sodium: Using low sodium tamari or soy sauce helps keep the sodium content in check, which is important for maintaining healthy blood pressure levels, often a concern for people with diabetes.
Ingredients
- salt (for the boiling water) 1 pinch
- edamame (frozen, shelled ) 1 cup
- sweet peas (frozen ) ½ cup
- chives (chopped ) ¼ cup
- cilantro 1 handful
- tamari (or soy sauce, low sodium ) 1 tbsp
- flaxseed oil 2 tbsp
- salt 1 pinch
- pepper 1 pinch
Cooking Tips
- Texture Adjustment: If you prefer a smoother spread, process the mixture for a longer period. For a chunkier texture, pulse briefly.
- Oil Substitute: If flax seed oil is not available, you can substitute with another healthy oil like olive oil, although this will slightly alter the nutritional profile.
- Serving Ideas: Beyond spreading on crackers or bread, this versatile spread can also be used as a dip for vegetables or a condiment in wraps and sandwiches.
Instructions
- In a pot of boiling water, add a pinch of salt. Add the frozen edamame beans to the boiling water and cook for 2 minutes. Add the frozen peas to the edamame in the pot and cook for another 3 minutes (a total cooking time of 5 minutes). Strain.1 pinch salt, 1 cup edamame, ½ cup sweet peas
- In the bowl of a food processor place the cooked beans and peas, chives, and cilantro leaves. Process until chopped. Add the tamari (or soy sauce) and flax oil. Process until chopped fine but not pureed.¼ cup chives, 1 handful cilantro, 1 tbsp tamari, 2 tbsp flaxseed oil
- Transfer to a bowl, add salt and pepper, taste. This spread is fantastic on plain rice crackers or wasabi rice cracker.1 pinch salt, 1 pinch pepper
FAQ
Can I use fresh edamame and peas instead of frozen? Yes, fresh can be used if available. Adjust the cooking time as necessary, usually a bit longer than for frozen.
What can I use instead of tamari or soy sauce? For a soy-free alternative, coconut aminos can be a great substitute with a similar flavor profile but lower sodium content.
Is this spread freezer-friendly? Yes, it can be frozen in an airtight container. Thaw in the refrigerator overnight before using.
How long does the spread last in the refrigerator? Stored in an airtight container, it should last up to 5 days in the fridge.
Can I make this recipe without a food processor? A blender can work as an alternative, though you might need to stop and stir frequently to ensure even blending without overprocessing.
Leave a Reply
You must be logged in to post a comment.