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Edamame Dip

Contributed by: News Canada

Summer entertaining that is as good for you as it is delicious!
Amy Snider, Professional Home Economist

(NC) - During the hot lazy days of summer, it's hard to find a pool party that does not include lots of grilled red meat, rich creamy dips, salty fried snacks and free flowing high-calorie cocktails. If you're trying to keep fit for bikini season, you may want to replace the usual fare with some healthier recipes the next time you entertain at home.

Edamame Dip
Rather than serving traditional dips full of mayonnaise or sour cream, use soft tofu which can drastically reduce the fat and calories per serving while providing a source of iron, fibre and vitamin C. Sunrise Soya Foods has created a wholesome tasty Edamame Dip to serve with whole-wheat pita triangles, rice crackers or your favourite fresh cut veggies.


  • 1 package (454 g) frozen, shelled edamame beans
  • 1/2 of a package (150g) of Sunrise Soft Tofu
  • 4 cups of water
  • 3 cloves garlic, peeled and coarsely chopped
  • 1/4 cup goat or cow feta cheese in brine, crumbled
  • 3 Tbsp lemon juice
  • 2 Tbsp extra virgin olive oil
  • 1/4 tsp sea salt or to taste


In a medium saucepan, bring 4 cups of water with a pinch of salt to boil.

Add the frozen, shelled edamame beans. Reduce heat and simmer for 15 minutes. The beans will turn bright green.

Drain the beans, reserving 1/2 cup of the cooking water. Rinse the beans under cold water to cool.

Place all the ingredients (cooked edamame, Sunrise soft tofu, garlic, goat feta cheese, lemon juice and olive oil) into a food processor and blend until smooth. Add in the reserved cooking water as required and the salt, if needed, to taste.

Transfer to a serving bowl and let the dip stand for 30 minutes to allow the flavours to blend.

This dip can be refrigerated for up to one week.

For more delicious summer recipe ideas and lots of tips for preparing tofu, visit


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