Edamame Smash

A tasty spread that is high in protein… The edamame (young soybeans) in this spread offer a complete protein, as well as calcium, vitamin C and iron.

We have been serving it on our toasted sprouted grain bread, with tomatoes and onion sprouts – yum! Best made and eaten fresh, as the zing in flavour disappears when it is stored longer than a day. This spread is quick to make, the main equipment you will need is a saucepan and a food-processor.

Edamame Smash

  • Servings: 4
  • Difficulty: easy
  • Print


  • 150g frozen edamame
  • 140g frozen peas
  • Flesh of 1 medium avocado
  • 22g (1.5Tbsp) lemon juice
  • 7g (1/2 cup loosely packed) fresh basil leaves
  • 6g (1/2 cup loosely packed) fresh parsley
  • 10g (2/3 Tbsp) olive oil
  • 4g (3/4 tsp) sea salt


  1. In a saucepan, bring water to the boil and add frozen edamame and peas. Bring back to the boil and cook 2 minutes. In this time fill a large bowl with ice and cold water. Drain the veges and plunge them immediately into the iced water to stop the cooking and retain colour and nutrition.
  2. Add all ingredients to the food processor.
  3. Process for 1 – 2 minutes, until the herbs are chopped quite small but the mixture still has texture. Taste and adjust if necessary.
  4. Keep in an airtight container in the fridge until serving.

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