Neal Barnard Low-Fat Guacamole Recipe

The Physicians Committee
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Low-Fat Guacamole Recipe

 

Makes 2 1/2 cups (10 servings)

The peas in this guacamole help to lower the fat content and they are also rich in cancer-fighting fiber. Fiber helps your body get rid of excess cholesterol and cancer-causing compounds which are otherwise reabsorbed back into your bloodstream. Despite the addition of peas, this guacamole derives a good portion of its calories from fat. However, the total fat grams and calories are still quite low and when eaten with baked chips and as part of a low-fat, plant-based diet, overall fat intake will be within the recommended range.  

  • 1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
  • 1 ripe avocado
  • 1/2 cup mild salsa
  • 1 garlic clove, minced or pressed (about 1 teaspoon)
  • 1 green onion, thinly sliced (optional)
  • 3 tablespoons fresh lemon juice, or to taste
  • 1/2 teaspoon ground cumin
  • 1 tablespoon minced fresh cilantro (optional)
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste

If using fresh or frozen peas, blanch peas by placing them in boiling water for 2 minutes to soften. Drain peas and immediately shock with cold water to prevent further cooking. Place in either a mixing bowl or food processor.  Cut the avocado in half from stem to bottom. Remove the pit and use a spoon to scoop out the inside. For a chunky guacamole,  mash avocado and peas together using a potato masher or fork.  If a creamy texture is desired, use a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste.

Guacamole is best when consumed on the same day. To prevent leftover Low-Fat Guacamole from turning brown, cover it directly with plastic wrap in the refrigerator, and it will keep for up to one day.

Per serving:

  • 45 calories
  • 2.7 g fat
  • 0.4 g saturated fat
  • 53.5% calories from fat
  • 0 mg cholesterol
  • 1.3 g protein
  • 4.9 g carbohydrate
  • 1.3 g sugar
  • 2.1 g fiber
  • 227 mg sodium
  • 12 mg calcium
  • 0.5 mg iron
  • 6.1 mg vitamin C
  • 118 mcg beta-carotene
  • 0.5 mg vitamin E