Recipe: Edamame Guacamole

Recipe: Edamame Guacamole
4.1 (82.07%) 116 votes

Here’s a spin on traditional guacamole, from the How Not to Die Cookbook.


1 cup frozen shelled edamame, thawed

1 ripe Hass avocado, peeled and pitted

2 teaspoons blended peeled lime

1 teaspoon Savory Spice Blend

1⁄8 to 1⁄4 teaspoon ground cumin, or to taste

1 Roma tomato, finely chopped

2 tablespoons chopped fresh cilantro

1 tablespoon minced red onion

1 tablespoon minced jalapeño pepper (optional)

Steamed asparagus or raw vegetables, for dipping


Cook the edamame in a saucepan of boiling water until tender, 10 to 12 minutes. Drain and set aside to cool. In a food processor, combine the edamame, avocado, lime, Savory Spice Blend, and cumin, and process until smooth. Transfer to a bowl and fold in the tomato, cilantro, onion, and jalapeño (if using). Serve with vegetables for dipping.


1 cup frozen shelled edamame, thawed

1 ripe Hass avocado, peeled and pitted

2 teaspoons blended peeled lime

1 teaspoon Savory Spice Blend

1⁄8 to 1⁄4 teaspoon ground cumin, or to taste

1 Roma tomato, finely chopped

2 tablespoons chopped fresh cilantro

1 tablespoon minced red onion

1 tablespoon minced jalapeño pepper (optional)

Steamed asparagus or raw vegetables, for dipping


Cook the edamame in a saucepan of boiling water until tender, 10 to 12 minutes. Drain and set aside to cool. In a food processor, combine the edamame, avocado, lime, Savory Spice Blend, and cumin, and process until smooth. Transfer to a bowl and fold in the tomato, cilantro, onion, and jalapeño (if using). Serve with vegetables for dipping.

Doctor's Note

Last month we posted a video for Morning Grain Bowls from the How Not to Die Cookbook, and people loved it so we are bringing you another one of Wendy and Eric’s videos today.

We all know the standard avocado guacamole, and adding edamame kicks it up a nutritional notch. Make this snack and check off a serving of beans, vegetables, and fruit on your Daily Dozen Checklist!

Get the written recipe here: Edamame Guacamole.

I’ve done a bunch of videos on avocados recently. Check out:

And here are some on soy:

If you haven’t yet, you can subscribe to my videos for free by clicking here.

75 responses to “Recipe: Edamame Guacamole

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  1. Another excellent recipe video! Love the music. The right beats for a process with steps. Excellent simplifying visuals.

    My chocpping doesn’t look that elegant.

      1. Jakob, what videos and trolls? I know there’s trolls sometimes here but in the discussions I’ve been in I hadn’t seen any recently, just curious.

    1. Please provide the lastest information on unfermented soy as edamame and tofu in inhibiting thyroid function because of high antinutrients. Thank you.

      1. Michelle, anti nutrients are a total fallacy. Soy absolutely does not inhibit thyroid function nor do cruciferous vegetables. All you need to do is make sure you’re getting enough iodine which is very easy to do from sea vegetables such as dulse and nori, I personally use kelp granules because there’s so much iodine that I only need a tiny bit–in fact, you don’t want to overdo kelp for that reason.

  2. Chapter 2 of HNTDC (Breakfast, p. 10f)) has a bunch of interesting breakfast ideas. Still, I wish someone would figure out a vegan version of a pancake/waffle recipe. How about for Vol 2?

    I have been experimenting for years and am real close to a winner. My latest version uses

    organic whole wheat flour
    organic corn meal
    Bob’s Red Mill Quinoa flour (or you could coffee-grind your own red or 3-color quinoa)
    baking soda (easy!)
    sunflower oil
    flax meal
    chopped walnuts and blueberries (for pancakes)
    chopped walnuts (for waffles)
    almond milk

    I use one of those newfangled titanium infused waffle irons, like this one:

    and cook for 5 minutes at medium high. For pancakes I use a cast iron griddle.

    These pancakes/waffles taste pretty good, but not as good as a boxed mix like Hodgson Mill Whole Wheat Buttermilk Pancakes – which has… buttermilk.

    Does anyone else have a WFPB recipe for pancakes?

      1. It works great, Deb. It comes with idiot lights; the green one turns on to tell you that the waffle is ready, but I never pay any attention to idiot lights. I put the temp marker at 2 o’clock (about 2/3 to the hottest position) and set a timer for 5 minutes. They don’t stick in this type of iron, but I still spray a bit of canola oil on the plates just to be sure.

        My only concern is the newfangled material. We’re all experimental lab rats in this chemical-infested market place we live in. We won’t know if titanium infused waffle iron plates are safe or a bio-hazard until years of usage data have accumulated. By then I’ll probably have grown a third thumb or something.

        Also, this company Oster, makes a flip style iron that costs significantly more. I guess you turn it over halfway to ensure it browns evenly on both sides. But my simple pour-and-close iron works very well.


        1. Laughing, yes, I don’t trust any of it either.

          I am comforted that Dr Ornish and all the other research doctors who have reversed conditions don’t say that they had the people replace all their cookware.

          It might have been covered behind the scenes somewhere, but if it wasn’t mentioned, I don’t think so.

          If they reversed the diseases without having the people go organic or change their cookware, that would be encouraging.

          I say it because of the Purdue University dog cancer study.

          If your dog gets cancer, you wade into information talking about lawn pesticides and vaccinations and kibble and all these other causes, but Purdue University had dogs eat 1:4 cup of raw vegetables with their kibble 3 days a week and it lowered the cancer rate by 90%.


          Imagine if they gave the vegetables every day or added in some blueberries. That tells me that the rest of it isn’t as important.

          My previous generation relatives lived into their 90’s on moderation and I can guarantee that you are more careful about all of it than they were.

          I guess their advantage was they weren’t worried about any of it. They just sat around laughing and telling stories and playing music.

          You got this!

          1. [Purdue University had dogs eat 1:4 cup of raw vegetables with their kibble 3 days a week and it lowered the cancer rate by 90%.]

            Wow!. That’s amazing. Just to digress a bit longer on the pet theme:

            I lost two cats at early ages a few years back (one was only 2 years old). The vet suspected kidney failure in both cases. After that I decided to home-make my own cat food for them. The finished recipe still has to contain about 50% cooked chicken (from Sprouts!) because of the taurine issue. But the other half is a mixture of cooked grains, microwaved veggies, and frozen fruit. I pick and choose from the following (approved) list:

            green beans
            cooked potatoes
            cooked sweet potatoes
            flax meal
            cooked barley
            rolled oats
            cooked brown rice

            Dump it all in a food processor and spin it for 5 to 7 seconds. Store in the fridge.

            I’ve been feeding this mixture to my cats for over two years now. They never get tired of it; however, I do add some canned or kibble food to make it a bit more interesting for them. After all… we don’t own them, they own us.

            The only processed food I will buy for them (the only one I trust) is Fromm, from Wisconsin, here in the good, ole USA.

            1. dr cobalt, you said you do cooked chicken in your cat food recipe for taurine, but it’s my understanding that taurine is destroyed from cooking which is why cat food (and I believe dog food, too?) all has to be fortified with taurine.

              1. Also it’s my understanding that the reason it’s potentially dangerous to place cats on a plant based diet even if supplemented with taurine, is due to at least in part, over alkalizing their bodies which can lead to kidney failure. Much easier and safer for dogs.

                1. S,

                  That is interesting.

                  I don’t understand cats’ needs. I like both cats and dogs.

                  I will say that I don’t trust any of the pet experts.

                  I feel like so many of the cats and dogs around me have cancer or diabetes.

                  Dr Cobalt,

                  That is a fabulously interesting recipe.

                  I am back to feeding my dog raw vegetables and a few fruits. He gobbles everything down now.

                  When he was first diagnosed with hemangiosarcoma, he was such a pain-in-the-neck to feed, but after water fasting him, he loves all of it.

                  He might just love that I am not starving him.

                  1. I do believe that cats need taurine but after that, I feel like most people are just doing the carbs are bad, raw, Keto is superior and even our dogs poop is cute.

                    1. They genuinely belief that small poop is proof of health.

                      I want to find a WFPB researcher and ask them:

                      Okay, carbs aren’t bad for people but they say they are for animals, can you explain why and show me some charts.

                    2. I too would LOVE some legit nutritional science on companion animals. If Dr. Greger ever comes out with a “pet” series, I will be thrilled.

                  2. Deb, thanks for the info on the dog food/study. Since my dog had cancer, (now completely cured via surgery,) I was interested to see that. Since I below to a CSA, I have lots of access to all sorts of vegetables so supplementing his commercial dog food diet would be relatively easy. Again, thanks!

            2. I was under the impression that taurine is only found in raw meat, that cooking the meat destroys it. But this deficiency may not show up in just two years.

                1. Thank you both for pointing this out. I was unaware that cooking destroyed between half and all of the taurine. From a brief survey online it seems that no one can put an exact figure on how much is lost by heating chicken to 170 degrees. But it does appear that much or most of it is lost.

                  Just to be on the safe side I have always added Fromm canned or kibble prepared food to my cats’ meals just to make them a bit more interesting. They never eat straight home-made.

                  I’ll research the alkaline thing you mentioned. I know that Wysong and Evanger’s both make a vegetarian cat food. I tried Evanger’s canned once, but they didn’t like it at all. Bandit took a chunk out of my ankle when I put the bowl down for him. Humbug.


                  1. Humans have evolved to be herbivores. Cats evolved to be carnivores. Feeding a cat anything less than 100% meat puts them at increased risk for disease and premature death (except for the occasional mouthful of grass). It’s the same thing as feeding humans animal derived food: this does not support optimal health.

                    1. [Feeding a cat anything less than 100% meat puts them at increased risk for disease and premature death ]

                      Oh, I’m sorry, HSV Ben, but I don’t agree with that at all. If you are a veterinarian, then I will apologize, backpedal, and submit, but this statement goes against a mountain of evidence, starting with Genesis 1:30 and ending with virtually all premium grade, prepared cat foods I’ve found on the market. Even Fromm (the highest quality I have found) adds a wide spectrum of veggies to their canned and dry foods.

                      Most of the veggies on my home-brewed recipe are widely used in premium grades of prepared cat foods.

                      As far as the “evolution” thing goes… this topic lights me up like a sky rocket – please be careful. I have a mountain of scientific evidence against Darwinian phyletic gradualism. Even he (Darwin) knew there were serious problems with his theory. I recommend you read Stephen C. Meyer, if you want a cerebral discussion about the problems with Darwinism.

                      Stephen C. Meyer: Signature in the Cell and Darwin’s Doubt.

                      The first volume is a discussion about “specified information,” which is the essence of the base-pair sequences in DNA.
                      The second is a fascinating study of the “Cambrian Explosion” that left complex, phylum level organisms in Cambrian rock – putatively half a billion years old. These creatures are quite complex; for example, the trilobite with segmented legs, segmented body, compound eyes, internal digestive system, and a brain that makes it all function. If Darwin were right, there has to be an entire “tree” of developing organisms below this layer in the Precambrian strata that transitions into the Cambrian phyla. But there is nothing below them – nothing but what might be inchoate sponge embryos. It looks almost as if somebody created these complex creatures at the beginning of life on earth. Imagine that.

        2. dr cobalt, I have the Oster flip waffle maker, ceramic plates “olive oil infused” — very non-stick. I spray a bit of oil for the first waffle (pump mister, peanut oil) before the first of 3 waffles — and it really is non-stick. The sourdough waffles are great! But they take about 10 min to bake — till there is no steam coming out of the waffler.

        3. I could use a third thumb. Preferably on the left hand. I could then modify my left-thumb activated octave key on my sax for added functionality giving my weaker left-pinky a break.

          Happy to cook exclusively with toxically coated pans if this will help the cause.

    1. dr cobalt, I have a vegan recipe for sourdough whole grain einkorn waffles:

      Add 2.5 oz starter culture (1:1 flour to water) to a mixture of soy milk (270 g) and water (230 g) and stir; mix in whole grain einkorn flour (220 g), and ferment overnight at room temp. The next morning, add 4 t flaxseed meal to 4 T hot water, and let sit a bit; add 1/8 t salt and 1/4 t baking soda to the flaxseed flour/water, stir well; fold into fermented batter, bake in a waffle maker.

      No dairy, no eggs, no oil. Delicious! We serve with a little maple syrup and fruit.

      adapted from:

        1. It’s nice to know the replacements for oil. I’m not oil free but I do like to limit it and I notice so many recipes where it’s unnecessary.

        2. I want to try the waffle recipe with the tahini, but not with all the salt… Another thing I find unnecessary in so many recipes, excess salt! I don’t want to add salt to my waffles.

          1. S, baking soda contains sodium: it’s sodium bicarbonate. You might want to read the label to see how much sodium would be in a waffle. That’s why I like the sourdough recipe: far less baking sodium, so far less sodium in the waffle. Salt itself can be decreased or omitted from recipes.

            1. Dr. J, I know baking soda contains sodium but it’s at least a comfort to know there’s far less. Agreed, I see additional salt as being pointless and prefer recipes without or with little baking soda as well.
              I like baking recipes that call for a bit of cream of tar tar for the added potassium boost.

      1. Eric said:
        [Sourdough waffles became a dietary staple and fueled me through college where I majored in business and minored in waffles.]

        Hmmm. Eric obviously didn’t live in a dorm room in college with this 2-step preparation process. I’ll bet he was popular with his housemates.

        I’ve never used sourdough starter, and I have not ever heard of einkorn flour. (Sounds scary.) I’m not sure I’d ever be so… Epicurean for the sake of a waffle, but thanks for the tip, Dr. J.

        1. dr cobalt,

          einkorn is considered an ancient grain — the oldest wheat. It also has a higher percentage of protein than modern red wheats and is considered more nutritious because it has also higher levels of fat, phosphorus, potassium, pyridoxine, and beta-carotene. And it’s missing one of the gliadins (one of the two types of proteins that make up glutens in wheat) which is thought to be possibly responsible for most of the celiac reactions.

          It makes a lovely flour. And should you be so intrepid as to try it, you can buy a starter culture — though it is alive, a veritable community of wild yeast and bacteria, which needs to be fed regularly. I started my own starter culture almost 6 years ago; it was amazing! An ancient practice. And it makes fabulous bread. As well as wonderful waffles.

          1. Thanks, Dr. J. Yes, I like ancient… I think people were healthier back in ancient times… when they weren’t dying from typhoid and the plague. =]

            I’m intrigued by the einkorn now, will look into it. If it’s in my Sprouts farmers’ market, I will pick up a package and give it a shot.

            Still a bit skeptical of the culture thing, even though I used to make my own yogurt back in my college daze.

            Intrepid? When I was a kid my mom used to say to me all the time, “You have a lot of nerve!” Is that the same thing as “intrepid”?

    2. Here’s my favorite recipe for waffles:

      2 cups organic whole wheat pastry flour
      2 flax eggs
      1 tablespoon of coconut sugar
      4 teaspoons of baking powder
      1/2 teaspoon of pink Himalayan sea salt
      1 3/4 cup of plant milk (my personal favorite is to make , my own plant milk using half cashews and half pecans)
      2 smashed bananas

      I use coconut oil to oil the waffle iron and wipe off any excess.
      This recipe makes 4 waffles.

      Virginia Boemker

    3. Dr Cobalt – another fun thing to do with a waffle maker is throw a bunch of hash browns in them and cook them up. The little dents will hold any toppings. When you toss the hash browns onto the waffle iron, add whatever flavorings you want: onion powder, garlic, chopped green onion, red bell pepper, chopped spinach . . . . you get the idea.
      I don’t have a waffle iron, but I have an old George Foreman grill that I picked up at a yard sale. That works as well.
      Have fun!!

  3. Try adding 2Tb pepitas (pumpkin seeds) and 3Tb pomegranate seeds to this amount of guac. The flavors and textures play off each other very well.

    1. Jumbo,

      Thanks for the flavor-pairing suggestion.

      I found some books on flavor-pairing.

      Knowing which flavors work together is the key to everything.

  4. Looks and sounds good! Has anyone tried this? What did you think of it?

    Love the recipe videos, this one was a too fast though with the measurements, I had to pause it a lot.

    I’d prefer to steam the edamame, and I will eat it with my homemade baked corn chips… just whole grain corn tortillas baked in the oven into a “chip.”

    1. S, I like Food for Life brand sprouted corn tortillas. Can just put them in a regular toaster, need to toast part way, then turn upside down as they are large. Sprinkle with pepper, garlic powder, onion powder and cayenne to taste.

      1. Marilyn, I LOVE Food for Life sprouted corn tortillas! They taste good even plain to me prior to baking (which is how I usually use them, to turn into salt/oil free corn chips). Thanks for the toaster tip! I am DEFINITELY going to try that, sounds awesome.

          1. WFPBLiisa, thanks for the taco shell idea! I would love to turn these into taco shells, my attempts in the oven have failed so far.

    1. CS,

      Watch Dr Greger’s gut microbiome autism video.

      Chlorine Dioxide would wipe out the gut microbiome, similar to antibiotics.

      It won’t solve the problem because antibiotics often cause the problem in the first place, but then can temporarily make it better.

      The video explains it.

      Just mentally put the words chlorine dioxideevery tine the word antibiotic is used.

      It won’t heal the gut microbiome. It will kill things in the gut and symptoms can improve, but wiping out the gut microbiome isn’t the ideal solution.

    1. I like the word maven.

      Because it rhymes with haven, it is a comforting way to say expert.

      Brings to mind a loving grandparent in the kitchen versus a food snob.

    2. Here are the ingredients for the Herdez guacamole salsa:
      Water, tomatillo, soybean oil, jalapeño peppers, avocado, onion, cilantro, artificial and natural flavors, dehydrated onion, iodized salt, lemon juice concentrate, xanthan gum, dehydrated cilantro, garlic powder, sodium erythorbate, ascorbic acid, citric acid, yellow 5, yellow 6, blue 1.

      For those who don’t know, the Ingredient listings on labels are required to list the ingredients in the greatest amounts first, then second greatest amounts, then third, etc. So for the ingredients in this product we can see that there is more jalapeno in this product than avocado. Both behind oil. If you think about how little jalapeno it takes to flavor a dish – i.e., not much – then we can interpret how much avocado is in this particular product. A minuscule amount.

      This is a great example of why it’s important to understand food product labeling and read them.

        1. Just one more comment on the Herdez “Guacamole” Salsa ……….at the end of the ingredients list we see “Yellow 5, Yellow 6, and Blue1”. For those out there who are artists, we know that if we mix yellow and blue together we get green. This is why the “guacamole salsa” is green. The coloring is used to make it LOOK green and luscious like a true guacamole. I’d love to see this product without the dye and see how appetizing it looks then. :-)

          1. Not to mention that if you actually read the ingredients TO the “ingredient” of yellow #5, for example, it’s at least a full paper’s worth of ingredients, and they aren’t plant pigments! Lol. To think of all the Kraft macaroni and cheese I ate growing up… Good thing I ate a lot of broccoli too.

        1. Lonnie, save yourself and have better guac in doing so… just blend up some avocados, some fresh lime, some cilantro, salt to taste if you want, a dash cayenne, et voila!

          1. Lonnie, save yourself and have better guac in doing so… just blend up some avocados, some fresh lime, some cilantro, salt to taste if you want, a dash cayenne, et voila!
            Now that’s a recipe simple enough for even me to remember ‘-)
            (love the smell of limes)

    1. Betty, that is a shame! I’m luck that over here I’m able to get organic frozen U.S grown from Whole Foods. Slso Trader Joe’s Wells it and they never get foods from China, which is awesome, but unfortunately their’s has added salt and I’m not sure if it’s organic.

      Sourcing seems to be getting more transparent and better in the U.S, I hope it continues and things go the same across the globe.

  5. I found a similar recipe for guacamole to the one in the video, but instead of edamame, it uses sweet peas. Kinda nice to have some variety.

  6. Delicious! We made it this evening and dipped pieces of raw carrot, red kale, bel pepper in it according to the advices of dr Greger.None of the flavours dominate, a harmonious combination. And it stills your hunger! It fills you up in a healthy way. I must admit that we combined it with a white sandwich with delicious ham (both from the green supermarket in Rotterdam). Old habits die hard. But our meat consumption is diminishing.I am going to order this cookbook after having already ordered the how not to die book.

    1. Yeah Dr. Greger reccomended somewhere to peel and blend the citrus fruits for their “juice” instead of just extracting their juice. Too much of a pain in the ass for me, but a good idea.





  8. I have all your books and love them all . The cook book is fantastic but video recepies are so so so helpful on the side of a book as we learn and get inspired a lot more from seeing someone doing it . So big thank you

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