healthy guacamole
Sauce and dip

Holy healthy Guacamole

This healthy guacamole is unique with the addition of deliciously sweet mangoes and protein packed green peas. It’s perfect for a nutritious appetizer or a filling snack. Vegan, extra tasty and naturally gluten-free.

I made a vegan cold cucumber soup on a super warm day last week and it was a hit. It’s so satisfying to have a refreshing snack when it’s blazing hot outside. This guacamole is another great recipe to keep in mind for when the temperature is rising up. It’s fresh and creamy, perfect for summer!

What you will need to make this healthy guacamole?

The base: Avocado + Tomatoes + Onions.
It’s crucial to use perfectly ripe avocados when making guacamole, which can make a big difference in the overall taste. Press gently on them to check their ripeness level: it should feel slightly soft and yields when you press, but not too much and should not feel mushy.

Nicely ripe tomatoes are so delicious in guacamole. You can choose Roma tomatoes to keep your guacamole from getting too watery. Or seed regular tomatoes to have the same benefit.

White onions add a bit of a bite to this dip. Make it with green onions if you prefer, it will be as delicious!

The flavor boosters: Lime juice + Garlic + Cilantro.
The acidity from the lime will balance the fat coming from the avocado. Place a few wedges on the side for an extra tasty squeeze!

Also, just a hint of garlic will make a big difference to complement the sweetness of the lime and mangoes. Don’ t make it too garlicky though, just a little will deepen the flavors dramatically.

Well, of course I add cilantro to my guacamole. To me, the cilantro is very essential, but if you don’t like this fresh herbs, just omit it.

Salt: We all know that limiting salt intake is important to stay healthy. I have to say though, avocado loves salt. Say a big NO to extra salty processed food, but salt enough your occasional guac my friend. It will make a big difference.

The special guests: Mango + Green peas.
Mango brings so much taste to this dip and is the element that makes it so special. It adds just a little bit of sweeteness and an exotic taste that brings this guacamole to the next level. Also in this case, you will want to use a perfectly ripe mango. I almost always choose the yellow mango (ataulfo) for their sweeter taste.

You will also add some green peas to this dip. I just love hiding vegetable in food and this recipe is a good one to do this. The green peas boost the nutrition profile of the guacamole and allow to get a larger volume of guacamole without having to add more high fat avocados. (If you love to hide vegetables in food, check out this post on pasta sauces made with hidden vegetables)

healthy guacamole

How to serve this healthy guacamole?

This dip is great simply served with pita bread, crackers or tortilla chips. It is such a favorite crowd pleaser and it is nice to have an healthy option at parties. Also perfect for sandwiches (replace the mayonnaise with this dip to boost the healthiness level!) or tortilla wraps since it spreads nicely. Taco Tuesday fiesta coming soon? Make this guac to cheer up dinner time. Topping a salad or a Mexican bowl will make your lunch much more exciting.

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Holy healthy Guacamole

Perfectly creamy with a hint of sweeteness from the mango, serve this healthy dip at your next taco night, as a spread in sandwiches or simply served with tortilla chips. It will be a hit everytime!
Prep Time15 mins
Cook Time0 mins
Keyword: Vegan

Equipment

  • Food processor

Ingredients

  • 3/4 cup frozen green peas thawed and patted dry
  • 2 tbsp lime juice (about 1 lime)
  • 1 clove of garlic crushed
  • 1/2 tsp salt or more to taste
  • 2 ripe avocados
  • 1/2 cup mango (about 1) diced
  • 1/2 cup tomatoes diced
  • 2 tbsp onion (white or red) finely chopped
  • 1/4 cup fresh cilantro roughly chopped
  • jalapeno, optional finely chopped, to taste

Instructions

  • In a food processor, add the peas, lime juice, garlic and salt. Process until smooth.
  • Add the avocado to the food processor and pulse until you get everything blended together, but still remain some chunks (use a fork to mash the avocado instead if you want to avoid overprocessing). Transfer to a medium bowl.
  • Add the chopped mango, tomato, onion and cilantro and mix well. Adjust the seasoning to your liking.
  • Eat right away. Enjoy!
  • If you like spicy food, add some finely chopped jalapeno to the dip.

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