Recipe: Edamame Hummus (blender or food processor)

EDAMAME HUMMUS

"Hummus is traditionally made with chick-peas, but shelled green soybeans, called edamame (ed-ah-MOM-ee), offer a refreshing alternative. Serve this zesty, mildly sweet hummus as a dip with fresh vegetables or pita bread, or use a larger portion as a side dish."

8 cups water
16 ounces frozen shelled green soybeans, or edamame
1/2 cup fat-free or low-fat lemon yogurt
1/3 cup firm reduced-fat tofu, drained if necessary
1/4 cup diced red onion
3 strips cooked low-fat turkey bacon or soy bacon
1 1/2 tablespoons fresh lemon juice
1 teaspoon hot chili sauce
1 medium garlic clove, minced, or 1/2 teaspoon bottled minced garlic
1 small red bell pepper, diced

Pour the water into a small stockpot; bring to a boil, covered, over high heat. Reduce the heat to medium-high; cook the edamame, uncovered, for 5 minutes.

Meanwhile, fill a large bowl with ice water. Remove the edamame with a large slotted spoon or skimmer; plunge the edamame into the ice water to stop the cooking process and preserve the color. Let stand until chilled, about 5 minutes. Drain well.

In a food processor or blender, process the yogurt, tofu, onion, bacon, lemon juice, chili sauce, and garlic for 30 seconds; scrape down the sides of the bowl and process for 30 seconds. Add the edamame; process until the mixture is almost smooth, scraping down the sides of the bowl as necessary. Add the red bell pepper; pulse 8 to 12 times, until the desired consistency.

COOK'S TIP ON EDAMAME (SOYBEANS):
Rich in fiber, vitamins A and C, and protein, edamame is easy to prepare. You can microwave, steam, or boil it; shell it if necessary; and sprinkle lightly with salt. Little kids often like them, too. If your supermarket doesn't carry the frozen variety, check Asian food markets or health food stores. And be sure to look for fresh soybeans in the late spring through early summer.

Serves 24; 2 tablespoons per serving

Per serving: Calories 43, Total Fat 1.5 g, Saturated 0.5 g, Polyunsaturated 0.5 g, Monounsaturated 0.5 g, Cholesterol 2 mg, Sodium 35 mg, Carbohydrate 4 g, Fiber 1 g, Protein 3 g

Excerpted from American Heart Association Low-Calorie Cookbook by American Heart Association
Copyright 2003 by American Heart Association. Excerpted by permission of Clarkson Potter, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.