Swap out your usual hummus for this higher-protein option.

One of the best ways to encourage kids (or yourself, for that matter) to eat their veggies is by serving it with a dip. This creamy edamame version is spiced with fresh mint, cilantro, and peppers. “The mix of protein, healthy fats, and fiber will keep anyone energized throughout the afternoon,” says Marissa Lippert, RD, a New York City-based nutritionist and owner of Nourish Baby, a food-delivery service for parents and newborns.
Serves: 4
Prep time: 10 minutes
Cook time: 2 minutes

This recipe is part of our meal prep series. Click here for full plan.


  • 3 cups shelled edamame
  • 1 cup canned cannellini or white navy beans, drained and rinsed
  • 2½ tablespoons extra-virgin olive oil
  • 2 teaspoons ground cumin
  • ¼ cup mint, chopped
  • ¼ cup cilantro, chopped
  • 3 small cloves garlic, minced
  • Zest of 1 lemon
  • ¼ cup lemon juice
  • ½ teaspoon Aleppo pepper
  • 1 small red Thai chili or jalapeño, deseeded and minced
  • Kosher salt
  • Black pepper
  • 8 cups crudité vegetables (such as quartered radishes, carrot sticks, bell pepper strips, and cucumber slices)


  1. Bring a pot of salted water to a boil. Cook edamame for 2 minutes. Drain and transfer to a bowl of ice water.
  2. In a food processor, blend edamame with the rest of ingredients (except the crudité vegetables) until smooth. Add 1 to 2 tablespoons of ice water to reach desired consistency. Store in an airtight container in the refrigerator for up to 1 week.
  3. Serve ¼ cup of the edamame dip with 2 cups of crudité.
Photography by Mariliana Arvelo