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.
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