In need of an easy protein-packed lunch idea? I got you covered with this EPIC beans and edamame toast which has 29g of plant-based proteins in it! It is easy to make, plant-based, and packed with flavor thanks to the garlic, mint, and lemon.

Edamame vs. soybeans

Edamame beans are immature soybeans. Present in Eastern Asian cuisine, edamame beans are whole soybeans harvested before they reach their maturity. Compared to beige soybeans, edamame beans are green and often sold in their pods. While mature soybeans have a higher protein content (about 36.5g per cup compared to 18.2g for edamame), edamame contains higher amounts of folate and vitamin K1. Folate, a form of vitamin B9, plays an essential role in cell growth and DNA formation. Vitamin K helps the blood clot correctly.

What are the benefits of edamame?

Edamame beans can be seen as a superfood since they are a complete protein are packed with fibers and vitamins such as vitamin K. Indeed, a cup of edamame contains 18.2g of protein, 13.8g of carbs,  8g of fat, covers 52% of the daily dose of vitamin K recommended per day, and more than 100% of the recommended daily intake of folates. Since they are low in carbs, they do not significantly raise blood sugar levels which suits people with low-carb diets. In this recipe, we are using edamame beans for their pea-like taste with cannellini beans, which contain a high amount of protein.

Are cannellini beans good for you? 

This dip is packed in protein. How? Because we are adding cannellini beans- also called white kidney beans- to it. Beans, in general, are nutritional powerhouses. They are high in fibers and are epic sources of plant-based protein. A cup of cooked white beans is rich in proteins (17g), copper, folate, and magnesium. Indeed, a cup of white beans covers 55% of the daily copper needs recommended, which assures healthy bones, blood vessels, and nerves and helps the immune system while enabling the formation of red blood cells by contributing to iron absorption! Paired with edamame, you are assured of having a highly nutritious meal!

Which is better: chickpeas or cannellini beans?

Nutritionally cannellini beans have a slightly higher amount of protein than chickpeas (17g per cup compared to 15g). Both are high in fibers. The main difference is in the amount of sugar both beans contain. Indeed, cannellini beans have 15.5 times less sugar than chickpeas. Unless you are watching your blood sugar levels, chickpeas can replace white beans in this dish.


  • 2 sourdough toasts
  • 1 cup edamame, shelled
  • 1 cup cannellini beans
  • 1 garlic clove
  • 1 bunch of mint
  • 1 lemon
  • Salt
  • Pepper


  • 1 scallion, chopped
  • 1 tsp chili flakes
  • Mint leaves


  1. Toast the sourdough slices.
  2. In a blender, blend the edamame, beans, mint, garlic, lemon juice, salt, and pepper.
  3. Spread the dip on a toast. Enjoy!
Nutrition Breakdown

cals: 477.5 • fat: 6g • protein: 29.1g • carbs: 79g

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