Healthy, Easy Spicy Edamame Dip

Low-FODMAP Spicy Edamame Dip
Patsy Catsos, MS, RDN, LD
Total Time: 20 min
Prep Time: 20 min
Cook Time: 0 min
Servings: 7 (1/4 cup each)

Nutrition Highlights (per serving)

131 calories
11g fat
4g carbs
5g protein
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Nutrition Facts
Servings: 7 (1/4 cup each)
Amount per serving  
Calories 131
% Daily Value*
Total Fat 11g 14%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 184mg 8%
Total Carbohydrate 4g 1%
Dietary Fiber 2g 7%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 5g  
Vitamin D 0mcg 0%
Calcium 23mg 2%
Iron 1mg 6%
Potassium 181mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Edamame is immature soybeans, sometimes referred to as "vegetable soybeans." Oligosaccharides are the potential FODMAP in soybeans, but some soy products have more oligosaccharides than others. Unlike mature soybeans, edamame is suitable for low-FODMAP diets in small to moderate portions.

Soybeans are a good plant-based source of protein. Soybeans and other soy food may also provide certain health benefits. Evidence suggests that they may help reduce the risk of coronary heart disease and breast and prostate cancer. In addition, studies show that soy may help alleviate hot flashes and may favorably affect renal function, alleviate depressive symptoms, and even improve skin health.

You can serve IBS-friendly edamame in the pods as an appetizer, shelled and served as a side dish, or pureed, as in this delectable dish.


  • 1 1/2 cups edamame (8-oz. bag), frozen and shelled
  • 6 tbsp. lemon juice
  • 3 tbsp. water
  • 2 tbsp. peanut butter
  • 3 tbsp. olive oil (garlic-infused)
  • 1 tsp. cumin (ground)
  • 1/2 tsp. salt
  • 2 tsp. sesame oil
  • 1/2 tsp. red pepper flakes (crushed)
  • 2 tbsp. cilantro (chopped)


  1. In a medium saucepan, bring one quart of water to a boil over high heat. Add the frozen edamame and bring the pot back to a boil. Reduce the heat and simmer for 5 minutes. Drain the edamame and allow it to cool until it is safe to handle.

  2. In a blender or food processor, combine the edamame, lemon juice, water, peanut butter, garlic-infused oil, cumin, salt, sesame oil, and red pepper flakes. Grind at a low speed, then process on high until the desired degree of smoothness is reached. Stir in cilantro.

  3. Cover and chill before serving. Drizzle with additional sesame oil and garnish with cilantro, if desired.

Variations and Substitutions

Spicy sesame oil can be used instead of regular (toasted) sesame oil if you enjoy the extra heat. You can also try a different nut butter, if you prefer, such as almond or cashew butter.

Diced jalapeño or another spicy pepper can substitute for the red pepper flakes. Or double up for extra heat.

Cooking and Serving Tips

  • If you prefer, you can cook the edamame for just three minutes, instead of five. The dip will taste a little more like raw vegetables, and the texture will be pleasantly chunky.
  • This spread, similarly seasoned like a hummus recipe, can be served with carrot sticks or homemade crackers or spread on your favorite sandwich.
  • Use as a base for a healthy version of 7-layer dip.

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1 Source
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Messina M. Soy and health update: Evaluation of the clinical and epidemiologic literature. Nutrients. 2016;8(12):754. Published 2016 Nov 24. doi:10.3390/nu8120754