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Edamame smash and crackers served in a small portion on pale stone

snack · vegetarian · 10 min

Edamame smash and crackers

A chunky edamame and lemon spread with crackers, made from cooked shelled beans.

By GLP-3 Wiki · Updated September 2026 · How we review

AI-generated recipe illustration

2

makes 2 servings

11.7 g protein6.3 g fiber207 kcalper serving

One serving: 1 portion. Nutrition is estimated per serving; changing the batch size scales the ingredients.

Prep: 10 min · Cook: 0 min · Total: 10 min

Contains: soy, wheat. Check ingredient labels for allergens and cross-contact.

Ingredients

  • 160 gShelled edamame, cooked
  • 15 gLemon juice
  • 5 gOlive oil
  • 20 mlWater
  • 4 gFresh parsley
  • 40 gWhole wheat crackers

Steps

  1. Prepare the beans

    Use cooked, shelled edamame. If starting with frozen beans, cook according to the package directions, then cool promptly before making the spread.

  2. Mash or pulse

    Mash the edamame with lemon, oil and water, or pulse briefly in a food processor. Keep a little texture and add more water a teaspoon at a time if needed.

  3. Serve

    Stir in chopped parsley. Divide into two small portions and serve with the crackers alongside.

For a smaller portion

Try a few spoonfuls and a couple of crackers. Blending more smoothly changes the texture but does not remove the fiber.

Notes

  • Refrigerate in a covered container at 40°F / 4°C or below. Use within 3 days.
  • The stated preparation time starts with cooked beans. This is a snack portion, not a complete meal plan.

Download the 50-recipe book (PDF)

Prints ingredients for 2 servings, with nutrition per serving.

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