Ultimate Healthy Guacamole (vegan, reduced fat, low-sodium)
Take your guac game to the next level with good-for-you add-ins and surprise flavor boosters like lime zest that will leave your guests asking "What is the recipe for this dip?"
Ingredients
- 2 medium Hass avocados, divided (~310 grams whole weight with pit and skin)
- 1 cup green peas or cooked edamame beans defrosted & drained if using frozen
- 2 Tbsp. lime juice
- 1 Tbsp. white miso paste
- 1 Tbsp. raw hemp seeds
- 1/2 Tbsp. lime zest
- 4 garlic cloves
- 1 cup fresh curly kale, packed (or sub with 3/4 cup thawed & drained frozen kale)
- 1/2 cup diced red onion (about 1/2 medium red onion)
- 1/4 cup finely chopped fresh cilantro (about 1/2 bunch)
- pepper to taste
- finely diced jalapeno, de-seeded optional, to taste
Instructions
-
Cut avocados in half and remove pit and skin. Add one avocado to your food processor bowl. Chop the remaining avocado into bite-sized chunks and reserve.
-
Add peas or edamame, lime juice, lime zest, miso paste, hemp seeds and garlic cloves to the food processor bowl and process until the edamame/peas are finely chopped (scrape down the sides as needed).
-
Add the kale and pulse 2 to 5 times to incorporate into the avocado mixture.
-
Pour the mixture into a mixing bowl and add the reserved chopped avocado, red onion, cilantro, ground fresh pepper and optional de-seeded jalapeño if using.
-
Mix together well until a chunky dip is formed.
-
It can be served immediately but I like to allow to chill for about 30 minutes in the refrigerator before serving.
Recipe Notes
Makes eight 5-tablespoon portions.
You can make this recipe up to 24 hours before serving.
STORAGE: Store leftovers tightly packed in a container (you don't want air pockets). If you can keep one of the avocado pits to store in the dip (this helps with preservation). Cover with a silicone bowl cover or plastic wrap spread tightly across the surface of the dip. The less air between the dip and the wrap the better. Leftovers will keep for up to 3 days depending on how well they are stored.
NUTRITION NOTES:
The nutrition fact label below is calculated using edamame in the recipe. If you're using peas instead of edamame the nutritional content will be modified as follows per 5-Tbsp. portion:
- calories reduced to 87.2
- total fat reduced to 5.8 g
- saturated fat reduced to .8 g
- sodium increased to 77.8 mg
- total carbohydrates increased to 7.8 g
- dietary fiber decreased to 3.6 g
- total sugar increased to 1.7 g
- protein decreased to 2.5 mg