Tired of the same old grilled cheese? Get ready to meet your new favorite lunch! We’re taking the classic comfort food to a whole new level with a vibrant, protein-packed edamame spread infused with sweet, mellow roasted garlic. It’s creamy, savory, and perfectly balanced with fresh tomato and gooey Monterey Jack cheese, all toasted between hearty whole grain bread. This isn’t just a sandwich; it’s a flavor experience you won’t want to miss!
Ingredients
• 1 whole garlic bulb
• 1 teaspoon / 5 ml canola oil
• 1 12-ounce / 340 g package frozen shelled edamame
• 1/4 cup / 60 ml lemon juice
• 1/4 cup / 60 ml water
• 1/2 teaspoon / 2.5 g salt
• 1/2 teaspoon / 1 g ground cumin
• 1/3 cup / 15 g snipped fresh Italian (flat-leaf) parsley
• 8 slices whole grain bread
• 1 medium tomato, cut into 8 slices
• 4 ounces / 113 g reduced-fat Monterey Jack cheese, thinly sliced
Instructions
1. Preheat your oven to 425°F (220°C). Slice the top 1/2 inch off the garlic bulb to expose the cloves. Remove any loose, papery outer layers but keep the bulb intact. Place the garlic cut-side up in a small baking dish or custard cup, drizzle with oil, cover with foil, and roast for about 15 minutes until soft and fragrant. Let it cool slightly.
2. While the garlic roasts, cook the edamame according to the package directions. Drain well, rinse with cold water to stop the cooking process, and drain again thoroughly.
3. Squeeze the softened pulp from 3 of the roasted garlic cloves into the bowl of a food processor. (You can save the remaining roasted garlic for another use!) Add the cooked edamame, lemon juice, water, salt, and cumin to the food processor. Cover and blend until the mixture is completely smooth.
4. Transfer the edamame puree to a small bowl and stir in the snipped fresh parsley. You will have about 2 cups of spread.
5. To assemble the sandwiches, spread about 2 tablespoons of the edamame mixture on one side of each of the 8 bread slices. On 4 of the slices, layer the tomato and cheese. Top with the remaining 4 bread slices, spread-side down. (Cover and chill the leftover edamame spread for another use.)
6. Heat a large nonstick skillet or griddle over medium-high heat. Carefully place the sandwiches on the hot surface and cook for 2-4 minutes per side, or until the bread is golden brown and toasted and the cheese is perfectly melted. Serve immediately.
Nutritional Information
• PER SANDWICH: 332 cal., 12 g total fat (4 g sat. fat), 20 mg chol., 685 mg sodium, 38 g carb., 11 g fiber, 22 g pro.
Pro Tips
• To make this sandwich vegan, simply swap the Monterey Jack for your favorite plant-based cheese slices that melt well.
• The edamame spread is fantastic on its own! Use leftovers as a dip for veggies and crackers, or as a flavorful spread for wraps and toast.
• Don’t discard that extra roasted garlic! Mash it into potatoes, whisk it into salad dressings, or spread it on toast for an instant flavor boost.
• For an extra crispy, golden-brown crust, lightly spread a thin layer of butter, vegan butter, or mayonnaise on the outside of the bread slices before griddling.
FAQ
Q: Is this edamame grilled cheese a good source of vegetarian protein
A: Absolutely! This sandwich is packed with plant-based protein, providing an impressive 22 grams per serving. The primary protein sources are the edamame in the spread, the Monterey Jack cheese, and the whole grain bread.
Q: How can I make this grilled cheese sandwich vegan
A: To make this recipe completely vegan, simply substitute the Monterey Jack cheese with your favorite brand of dairy-free cheese that melts well. Also, ensure your whole grain bread is certified vegan. For an extra crispy crust, use vegan butter or mayonnaise on the outside of the bread before grilling.
Q: How should I store the leftover edamame spread
A: Store any leftover edamame spread in an airtight container in the refrigerator for up to 4-5 days. It’s a delicious and healthy dip for fresh vegetables and crackers, or you can use it as a flavorful spread on other sandwiches, toast, and wraps.
Q: Can I make this recipe gluten-free
A: Yes, you can easily make this a gluten-free meal. Just substitute the whole grain bread with your favorite certified gluten-free bread. All other ingredients in the recipe are naturally gluten-free, but always double-check labels to be safe.
