Light Plant-Based Snack Recipes

By Marni Wasserman

Even if you’re trying to lose a few pounds, snacks are an important part of a plant-based diet. The goal for a “snacker” — or, regular eater — is to reach for good foods that make you feel good, not junk foods that make you feel bad. Following are a couple of recipes that are on the lighter side and should help you toward your goals.

Edamame Hummus

Preparation time: 8 minutes

Yield: 10 servings

2 cups cooked, shelled organic edamame beans

1/4 cup tahini

1/4 cup fresh-squeezed lemon juice

2 cloves garlic, minced

1 teaspoon chopped or minced ginger, or 1/2 teaspoon ground dry ginger

1 teaspoon tamari

1 teaspoon toasted sesame oil

2 tablespoons olive oil

1/4 cup water

1/2 teaspoon sea salt

black sesame seeds (optional)

  1. Combine the edamame, tahini, lemon juice, garlic, ginger, tamari, sesame oil, and olive oil in a food processor and blend until smooth.

  2. With the motor still running, slowly add the water and sea salt until the desired consistency is reached.

  3. Put the dip in a bowl and sprinkle with the black sesame seeds (if desired) and a few drops of sesame oil. Serve with brown-rice crackers.

Per serving: Calories 102 (From Fat 72); Fat 8g (Saturated 1g); Cholesterol 0mg; Sodium 141mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 4g.

Sweet Pea Guacamole

Preparation time: 15 minutes

Yield: 10 servings

1 cup frozen organic green peas, or fresh when in season, blanched

4 green onions, cut into 2-inch slices

3 to 5 tablespoons fresh-squeezed lemon or lime juice

1 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon powdered garlic, or 1 clove fresh garlic, peeled

8 sprigs parsley

1 jalapeño chile pepper, finely chopped, or 1/4 teaspoon hot sauce (optional)

1/4 teaspoon sea salt

2 large ripe avocados

3/4 cup chopped tomatoes

  1. Put the peas, green onions, lemon or lime juice, cumin, coriander, garlic, parsley, jalapeño (if desired), and salt into a food processor and process until well blended and smooth.

  2. Cut the avocados in half, remove the pits, and scoop out the flesh into a medium mixing bowl.

    [Credit: Illustration by Elizabeth Kurtzman]
    Credit: Illustration by Elizabeth Kurtzman
  3. Mash the avocados and mix in the ingredients from the food processor.

  4. Stir in the tomatoes and adjust the seasoning to taste.

  5. Serve with organic corn tortilla chips, slices of jicama, or whole-grain crackers.

Per serving: Calories 66 (From Fat 36); Fat 4g (Saturated 0.5g); Cholesterol 0mg; Sodium 68mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 2g.

For a flavor boost, top this dip off with an extra squirt of lime juice and a dash of sea salt.