This twist on traditional hummus is sure to please. The edamame packs a huge plant based protein punch. And added bonus - soybeans (edamame) contain isoflavones, a type of phytoestrogen that may reduce the frequency of hot flashes in some women. It’s full of fiber and healthy fat (from the olive oil and tahini), making this a high-satiety snack. We love to pair it with some raw cut veggies or whole grain pita triangles.

Edamame Hummus Recipe

Serves 8 (¼ cup servings)

Adapted from Cookie and Kate food blog


  • ⅓ cup tahini
  • ⅓ cup lemon juice (about 2 to 3 lemons)
  • 3 tablespoons extra-virgin olive oil, plus more for garnish
  • 1 medium clove garlic, roughly chopped
  • ½ teaspoon fine-grain sea salt
  • ½ cup lightly packed fresh cilantro leaves, plus more for garnish
  • 1 ½ cups shelled edamame (10 ounces), defrosted if frozen
  • 2 to 4 tablespoons water, as necessary
  • Sesame seeds for garnish (optional)


  1. Place all ingredients in a food processor and process until smooth. Adjust water as needed until you reach the desired consistency.
  2. Garnish with sesame seeds or edamame.
  3. Serve with cut veggies, crackers or pita.

Looking for more healthy recipes, or guidance on how to incorporate healthy recipes like this and others into your diet on a regular basis? Consider working with our integrated care team of physicians and Registered Dietitians who are experts in supporting women in menopause. They will create a personalized plan to optimize your nutrition and other lifestyle factors, plus provide you one-on-one support to create healthy habits for the long-term.


Monika Jacobson

March 14, 2023

Medically Reviewed By

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