Simple Edamame Spread and Edamame Sauce Pasta (Meal Prep)

This high-protein edamame pasta recipe is dairy-free, plant-based, and packed with flavour. The simple edamame sauce can be used as a dip like hummus, as a spread on sandwiches and wraps, or as a pasta sauce. What’s more, it’s nutrient-rich and high in protein, making this creamy edamame spread the perfect meal prep to add to your recipe rotation.

How to Make Edamame Spread, Step by Step

This healthy edamame spread forms the base for this high-protein pasta recipe, giving a satisfying texture without any dairy. When thinned out with some pasta water, it becomes a creamy pasta sauce. This edamame spread is also vegan, gluten-free, and loaded with nutrients. Here’s how to make the most basic version of edamame spread. For more recipe variations and ideas see below.

Cook the Edamame: Boil the frozen edamame in a pot of water for 3-5 minutes. Drain and set aside.

Blend: In a food processor or blender, combine the cooked edamame, garlic, lemon juice, and salt (if using). Blend until smooth, adding water as needed to achieve desired consistency. Taste and adjust for flavour and consistency. Thats it! Really simple.

This dairy-free edamame spread is not only vegan but also high-protein, making it perfect for anyone looking to boost their plant-based protein intake. You can adjust the consistency to make it thicker for spreads or thinner for dipping.

Meal Prep Tips for High-Protein, Plant-Based Meals

This vegan pasta recipe is ideal for meal prep because you get multiple uses from one basic recipe. It’s also easy to store and reheat without losing its flavor or texture. This healthy edamame pasta recipe and high-protein edamame spread are a great meal prep addition to any busy week. Here’s how to make sure your edamame spread and edamame pasta stays fresh all week:

How to Store:

• Edamame Spread: Store the spread/sauce in an airtight container in the fridge for up to 5 days. You can also freeze the edamame sauce for up to 3 months and defrost in the refrigerator or microwave when ready to use, ensuring you always have a vegan high-protein pasta sauce ready for future meals.
• Pasta: Unlike pastas with tomato sauces, this edamame sauce pasta is less likely to get soggy due to the low water content of the edamame sauce. After making the edamame pasta, you can simply pack it away in airtight containers once cooled. There’s no need to keep the pasta and sauce separate.

Meal Prep Ideas:

• Batch Cooking: Double the recipe to ensure you have enough high-protein pasta and sauce for several meals.
• Versatility: The edamame sauce works as a dip, grain bowl topping, or spread for sandwiches. You can easily incorporate it into other meals throughout the week. See below for more ideas.

Recipe Variations for Edamame Spread

While this high-protein pasta with creamy edamame sauce is delicious as written, there are plenty of ways to change it up. Here are some recipe variation and flavor ideas to vary the basic edamame spread recipe:

1. Edamame Hummus

Blend 2-3 tablespoons tahini and ½ tsp cumin powder in with the edamame. This will give a creamier consistency and a hummus-like texture and flavour.

2. Spicy Edamame Spread

Blend in a jalapeño, green chili peppers or other type of chili pepper (using a green chili pepper will keep the edamame spread a nice color). This will elevate your vegan high-protein pasta recipe and add a kick to the creamy sauce. For a smoky flavor, try adding smoked paprika or chipotle powder.

3. Herbed Edamame Pesto

Add some fresh basil, cilantro, or other fresh herbs to your edamame sauce to create a pesto-style sauce with added greens. You can also throw in some nuts like pine nuts or walnuts for a more traditional pesto feel.

4. Extra Garlicky Edamame Sauce

If you are trying to maximize on the health effects of garlic, you can add a couple of extra raw garlic cloves to blend in with the edamame. For a savory twist, you can also add roasted garlic if you have any on hand.

5. Edamame Avocado Sauce

Mash in half an avocado for an extra creaminess and extra nutrients. This adds healthy fats and a smooth, buttery texture. If adding avocado, I recommend doing so right before serving instead of blending it in with the full batch of edamame sauce. Avocado might oxidize, making it not the best thing to prep ahead.

6. Edamame Greek yogurt spread

In a similar vein, blend in ¼ cup of Greek yogurt for extra creaminess and more protein. Greek yogurt can be mixed in after blending the regular basic edamame sauce, which makes it a great addition to add some variety throughout the week. It’s another way to eat this edamame spread if you are making it for meal prep and eating it throughout the week.

Variations for Edamame Pasta

• Change up the veggies: Kale is a nutritional powerhouse and its leaves are also really good at catching sauce, so I like using it in edamame pasta, but there is nothing to stop you from switching up with other veggies.
• Add roasted veggies: While sautéing is the easiest (after all, it only takes one pan), roasted veggies can add extra oomph. If you are already meal prepping for other dishes, I think roasted veggies like winter squashes and other brassica veggies (cauliflower, broccoli) will be quite delicious.
  • Meal prep tip: If you are roasting veggies for meal prep, you can also roast a head of garlic at the same time for adding into the edamame spread.
• Switch up the pasta (shape): I prefer using tubular-shaped pasta with edamame sauce. Here, I am using bocconcini, which is similar to rigatoni. This shape works well because its grooves are good at catching the edamame sauce. Nevertheless, there is nothing to stop you from using the many many pasta shapes, that’s part of the fun of pasta after all! My only suggestion is to choose one with ridges or grooves so that the pasta is good at picking up the thick edamame sauce.
• Switch the pasta (type): If you are gluten-sensitive or on a gluten free diet, you can of course switch up the pasta to one made without wheat.
• Add cheese: Top your pasta with some vegan parmesan for an extra burst of flavour. This is an easy way to add a cheesy element to your otherwise dairy-free, plant-based meal. Nutritional yeast also works well if you want to keep it fully plant-based and high in B-vitamins. If you are not vegan you can also add good ol’ regular parmesan cheese.

Versatile Uses for Edamame Spread

The edamame sauce in this recipe is more than just a pasta topping. It’s a versatile spread that can be used in many creative ways.

1. Dip: Use the edamame spread as a dip for veggies like carrots, cucumber, or bell peppers. It’s a healthy, protein-packed snack that satisfies hunger between meals.
2. Sandwich Spread: Spread it on whole-grain bread, pita, or wraps for a creamy, protein-rich filling. Add greens, roasted veggies, or cheese for a delicious, nutritious meal.
3. Grain Bowls: Drizzle the edamame sauce over quinoa, brown rice, or couscous for a quick and nutritious bowl. Top with roasted veggies, chickpeas, or tofu for a complete meal.
4. Wrap or Burrito: Use the edamame spread as a base for wraps or burritos, along with beans, rice, and your favorite veggies. It makes for a satisfying, plant-based wrap that’s perfect for lunch or dinner.

The edamame spread is incredibly versatile and can be used in a variety of ways, making it perfect for meal prep and quick meals. Keep some on hand for easy lunches and snacks throughout the week.

Nutritional and Health Properties of Vegan Edamame Pasta

Should you eat edamame pasta post-workout or pre-workout?

This edamame pasta recipe is high protein and high carb, making it a great meal addition to help meet your macro goals. How much protein and carbs you need and when to consume them will depend on your sport and your energy and recovery needs. Personally, as a weightlifter, I like to consume relatively more carbs before my work out and more protein after training. I might eat this healthy edamame pasta as a carb-heavy lunch along with a small amount of additional protein as a pre-workout meal. If I am having this edamame pasta post-training, I might serve the pasta along with a full serving of additional protein for a high-protein post-training meal which prioritizes muscle recovery.

High-Protein for Muscle and Satiety

Edamame spread and edamame pasta is packed with plant-based protein. One serving of this healthy edamame pasta recipe has 20 grams of protein. Edamame, the star ingredient in the sauce, is also a complete protein. Protein helps to build and repair tissues, maintain muscle mass, and keep you feeling full longer, making this pasta a great addition to your post-workout meal or a filling lunch.

High-Carbohydrate for Energy:

One serving of edamame pasta contains 76 grams of carbohydrates. Pasta is also a complex carb. You can further increase the fibre content by using whole grain pasta. An added win if you are meal-prepping this easy edamame pasta is that much of the starch may be converted to resistant starch. When starchy foods are cooked and then cooled, some of the starch converts to resistant starch, making your reheated pasta even better for you.

Packed with Fibre

The combination of edamame and kale provides a significant amount of fiber, which is essential for digestion, blood sugar regulation, and overall heart health. This dish contains 8.6 g of fiber per serving, helping you stay satisfied longer and promoting regular digestion. For more fiber, you can use a whole grain pasta.

Cholesterol-Free and Low in Saturated Fat

Since this recipe is dairy-free and plant-based, it is naturally free from cholesterol. The low amount of saturated fat (only 1.6 g per serving) makes this pasta a heart-healthy option, helping to reduce the risk of heart disease and improve overall cholesterol levels.

Iron-Rich for Energy

Edamame and kale are excellent sources of plant-based iron. Iron is essential for oxygen transport and energy production. This recipe provides 5.17 mg of iron per serving (29% DV), making it a solid vegetarian or vegan meal. What’s more, eating vitamin c-rich foods at the same time as iron can help with absorption (here, the lemon does that job!)

Rich in Vitamins and Minerals

This edamame pasta recipe is loaded with essential vitamins and minerals. Vitamin C from the lemon and kale boosts your immune system and enhances the absorption of plant-based iron. Calcium from the kale and magnesium from the edamame contribute to strong bones and overall muscle function.

Recipe Nutrition Facts

Here’s the breakdown of the nutrition facts for one serving of this plant-based pasta with kale and edamame sauce. For a more detailed nutritional breakdown, see here.

Macros:

• Calories: 482 kcal
• Protein: 20 g
• Carbohydrates: 76 g
  • Fiber: 8.6 g
  • Sugars: 5.5 g
• Fat: 12 g
  • Saturated Fat: 1.6 g

Micros:

This easy edamame pasta recipe is high in B vitamins, especially vitamin B1 (81% DV) and B9 (140% DV). One serving of this vegan edamame pasta recipe is also high in vitamin C (68% DV) and vitamin K (197% DV).

These nutrition facts make this meal-prep ready vegan edamame pasta recipe a great option for anyone looking to increase their protein intake while keeping the meal plant-based and nutrient-rich.

Recipe Card

Print Recipe

Simple Edamame Pasta and Edamame Spread

This plant-based, high-protein edamame spread is perfect for healthy meal prep. It's incredibly easy to make, customizable, and makes a great edamame pasta sauce.

Prep Time5 minutes mins

Cook Time15 minutes mins

Course: Main Course, Sauce, Snack

Cuisine: American, Canadian, Fusion

Diet: Low Lactose, Vegan, Vegetarian

Keyword: Edamame, Kale, Meal Prep, Pasta

Servings: 4

Equipment

• 1 food processor or blender

Ingredients

For the Edamame Spread

• 1 pound frozen edamame, shelled (454 g)
• 2 garlic cloves chopped
• Juice of 1 lemon
• Salt and pepper to taste

For the Edamame Pasta

• ½ batch of edamame spread
• 2 tbsp olive oil
• 1 onion sliced
• 1 bunch kale chopped
• 12 oz pasta (bocconcini, penne or your choice) (350 g)
• Salt for the pasta water
• ½ cup to ¾ cup pasta water

Instructions

For the edamame spread

• Boil the frozen edamame for 3-5 minutes. Drain and set aside.
• In a food processor or blender, blend the edamame, garlic, lemon juice, salt, and pepper. Add water as needed to bring to the right consistency.

For the edamame pasta

• Cook the pasta. In a large pot, bring salted water to boil and cook pasta according to package directions to al-dente. If you drain the pasta, make sure to reserve some pasta water.
• Sauté the Veggies. While the pasta is cooking, heat olive oil in a large pan over medium heat. Sauté the onions for 2-5 minutes until there is some color, then add the kale and sauté until the kale is wilted and tender.
• Add the cooked pasta, ½ batch of edamame spread, and pasta water (start with a little – then adjust as needed) to the pan of onions and kale. Lower the heat to low and mix everything together. Add in more pasta water as needed to adjust the consistency of the sauce. Mix over low heat until the edamame sauce is well distributed over the pasta and veggies. Take off heat and serve. Optionally top with chili flakes and parmesan before serving.

Video

@hellenshouse

This plant-based, high-protein edamame spread is perfect for healthy meal prep. It’s incredibly easy to make, customizable, and makes a great edamame pasta sauce. Full recipe plus host of nutritional info on my website here: https://hellenshouse.com/simple-edamame-spread-and-edamame-sauce-pasta-meal-prep/ Macros for edamame pasta: 482 kcal, 20 g protein, 76 g carbs, 12 g fat, 8.6 g fiber. #edamame #highproteinmealprep #mealprepideas #plantbasedrecipes #plantprotein #highproteinpasta

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