This Dairy-Free Edamame & Avocado Mash Recipe Is Under 140 Cals Per Serve

Hit all your macros!

edamame avo mash
Image: The Bod Fuel

Fitness influencer, Sophie Guidolin, together with her husband have just launched their first cookbook, The Bod Fuel. It’s full of delicious recipes that can be adapted to suit your dietary needs and are all macro-friendly to help you reach your health goals. The best part is that they can be prepped and frozen to make healthy eating easier throughout the week!
Here is the recipe for a dairy-free edamame and avocado mash straight from the pages. You can serve it wrapped in crisp iceberg lettuce leaves, dollop over a piece of grilled fish or enjoy with crackers if you’re stuck for healthy snack and meal ideas. Keep scrolling for the deets!

sophie guidolin edamame avocado mash dairy-free
Image: @sophie_guidolin


Gluten-free | Dairy-free
Prep time: 10 minutes (+ standing)
Makes: 2 cups
Serves: 6
Nutritional count per serving:
10.8g total fat (2g sat fat)
574kJ (137 cal)
2.1g carbohydrate
6.4g protein
3.2g fibre


500g frozen shelled edamame (soybeans)
1 clove garlic, crushed
1 medium avocado (250g), sliced
2 tablespoons lemon juice
1 nori (seaweed) sheet, crumbled coarsely
1 tablespoon sesame seeds, toasted
1 teaspoon sesame oil

edamame avo mash
Image: The Bod Fuel


1. Place edamame in a large bowl with enough boiling water to cover; stand for 1 minute. Drain; cool under cold running water. Pulse until just chopped coarsely.
2. Transfer edamame to a medium bowl. Add remaining ingredients; stir to combine. Mash lightly with a fork until avocado is mashed coarsely; season to taste. Serve immediately.
Try this:
Spoon over roasted sweet potato wedges and sprinkle with small mint leaves; serve with lime wedges. Dollop overcooked eggs for breakfast or grilled chicken for dinner.
Meal prep:
Cover surface directly with plastic wrap and store in an airtight container in the fridge for up to 3 days.
Want more fit recipes by Sophie Guidolin? Be sure to check out this lamb, pumpkin and hummus salad for all the protein and flavour!

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