Edamame and Avocado Puree/Dip
Dairy free, Egg free, Gluten Free, Nut free, Protein rich, Vegan, Vegetarian
About the recipe
Creamy, plant-based protein-rich edamame & avocado purée is a perfect dip for babies—great for introducing soy and packed with healthy fats.
This Edamame & Avocado Purée is a deliciously creamy, nourishing puree or dip that’s perfect for little ones exploring new flavours and textures. It’s packed with plant-based protein, fibre, and healthy fats, and makes a lovely allergen-friendly introduction to soy.
Edamame (young soybeans) is one of the top allergens, so this is a gentle, controlled way to introduce it. Combined with ripe avocado, fresh herbs and a splash of lemon, it makes a great purée for spoon-feeding or a dip for soft veggie sticks and crackers. For more guidance, check out our Introducing Allergens Blog
Age suitable:
Suitable from 6 months+, especially for babies ready to explore soy, a top allergen.
Serving suggestions:
This purée can be offered on a pre-loaded spoon, served as a dip with soft veggie sticks, on toast fingers, or mixed through grains, cooked quinoa or mashed veg.
Storage tips:
Not freezer-friendly due to the avocado.
Store in the fridge for up to 24 hours in an airtight container—add a thin layer of olive or avocado oil on top to reduce browning.
Ingredients
3/4 cup edamame beans (frozen, defrosted)
1/2 ripe avocado
2 teaspoons avocado or olive oil
2 teaspoons lemon juice
1 tablespoon fresh coriander, finely chopped
Salt to taste (omit for babies under 12 months)
Method
Bring a small pot of water to the boil. Add the frozen edamame in their pods and blanch for about 1–2 minutes, until bright green and just tender.
Drain and allow to cool slightly, then squeeze the beans from the pods and discard the pods.
Add the shelled edamame, avocado, oil, lemon juice, chopped coriander, and salt (if using) to a bowl.
Mash until you reach your desired consistency—or blend for a smoother texture.
Serve immediately.
Ingredient swaps and notes:
Swap avocado oil for olive oil.
Leave out salt for babies under 12 months.
Coriander can be swapped for parsley or left out for a simpler flavour.
Let’s Search
What’s on your mind?
Chia Gel
Chia seeds are one of those small-but-mighty foods that we come back to again and again, especially when supporting little tummies through the transition to solids. They’re incredibly nutrient dense, meaning even a small amount delivers a beautiful boost of fibre, healthy fats, protein, calcium and magnesium. One of the biggest reasons we love chia … Continued
Baked Pumpkin Risotto
I love risotto… but I do not love standing at the stove stirring for 40 minutes while someone’s asking for a snack or hanging off my leg. This baked version is my little kitchen hack. You get that creamy, cosy risotto texture without the constant stirring. The pumpkin softens and melts into the rice, making … Continued
Butter Chicken
This is one of those meals I make when I want everyone at the table to eat the same thing… and actually enjoy it. It feels like a proper comfort dinner, but it’s still gentle enough for babies. The pumpkin softens into the sauce and makes it naturally sweet and creamy, which means you get … Continued
Chicken & Mushroom Meatballs
If you’re looking for a soft, iron-rich finger food that actually holds together in little hands, these Chicken and Mushroom Meatballs are such a winner. They’re juicy, gently flavoured and packed with extra nourishment from finely chopped mushrooms, making them ideal for baby-led weaning. Using chicken thighs keeps them tender and higher in key nutrients … Continued
Chicken & Pasta Soup
This is chicken noodle soup’s heartier, toddler-friendly cousin. The pasta cooks right in the broth and soaks up all that goodness, which means it turns thick, cosy and easy to scoop. No slippery noodles sliding everywhere. No watery broth left behind. Just a nourishing, comforting bowl that little ones can actually manage. It’s packed with … Continued
Passionfruit Coconut Slice
This passionfruit coconut slice is one of those recipes that feels a little bit special but is still incredibly simple to make. It is light, fresh and naturally sweet, with that perfect balance of tangy passionfruit and mellow coconut that works beautifully for both kids and adults. It is a toddler-approved favourite in our house … Continued
Spaghetti Bolognese With a Twist
Recipe from Toddler to Table This spaghetti bolognese is a classic comfort meal with a clever nutrient-dense twist. It’s the kind of dinner that feels familiar and cosy, but works a little harder behind the scenes to support growing bodies. By adding grated liver and heaps of vegetables into the sauce, you’re boosting iron, zinc, … Continued
Pumped Up Porridge
A warm, nourishing start to the day – packed with healthy fats, fibre, and blood sugar-balancing goodness for little (and big) tummies. This porridge is a go-to in our house when I want something comforting, filling and full of goodness. Oats are a great source of fibre and antioxidants, but on their own they’re primarily … Continued