Health

Herby Edamame Dip With Buckwheat Crackers

herby-edamame-dip-buckwheat-crackers Photo: Yuki Suguira

Ingredients

  • 1 1/3 cups whole buckwheat groats
  • 7 1/2 tablespoons unflavored brown rice protein powder
  • 2 teaspoons pink peppercorns
  • 1 1/2 teaspoons black mustard seeds or yellow seeds
  • 1 tablespoon extra-virgin olive oil
  • 9 ounces shelled edamame
  • 1/2 cup plain whole Greek yogurt
  • 2 sprigs mint leaves
  • 1 teaspoon chopped cilantro
  • 2 teaspoons extra-virgin olive oil
  • Sea salt and freshly ground black pepper

Preparation


1. Preheat oven to 275°F. Line a baking sheet with parchment.

2. Make crackers: In a food processor, process groats, protein powder, peppercorns and mustard seeds until you have a coarse flour consistency. Transfer to a large bowl; add oil and about 1/2 cup water. Knead into a dough, adding more water a little at a time until dough holds together.

3. Line a work surface with parchment; place dough on top. Using your hands, flatten dough into a rectangle. Place another sheet of parchment on top and roll out dough until it's about 1/8 inch thick. Remove top sheet of parchment, trim edges of dough to neaten and divide into 2-by-1 1/4-inch pieces. Transfer to prepared baking sheet and bake for 30 minutes. Turn each cracker over and bake until completely dry, about 30 minutes longer.

4. Make dip: In a food processor, process all ingredients until smooth. Serve immediately with crackers, or cover and chill for up to 3 days.


  • Prep Time:
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  • Total Time:
  • Yield: 4

Nutritional Information

Calories per serving: 266
Fat per serving: 11g
Saturated fat per serving: 3g
Cholesterol per serving: 5mg
Fiber per serving: 6g
Protein per serving: 16g
Carbohydrate per serving: 27g
Sodium per serving: 165mg
Iron per serving: 3mg
Calcium per serving: 91mg

Good to Know

Buckwheat groats are packed with protein, along with zinc, copper, manganese, and magnesium. Find them with the whole grains at the supermarket or in health-food stores.
Recipes adapted with permission from the publisher, Jacqui Small LLP, from "Fitness Gourmet" by Christian Coates. Copyright © 2015