Guacamole with Chips?>

Avocado-Pea Guacamole

by Berkeley Wellness  

A bowl of guacamole with a basket of chips can add up to quite a few calories and a hefty dose of fat. But substitute puréed frozen peas for some of the avocado, and you can serve a big bowl of this favorite Mexican dip with a clear conscience.

The peas add a subtle sweetness and also contribute folate and soluble fiber. Serving suggestion: Serve the guacamole with storebought baked tortilla chips.

Makes 6 servings.


1 1/2 cups frozen peas, thawed

1/2 Hass avocado, peeled

1/4 cup finely chopped red onion

1/4 cup chopped cilantro

1 tablespoon fresh lime juice

1 1/2 teaspoons finely chopped jarred or canned jalapeno pepper

1/2 teaspoon salt


1. In a food processor, process the peas until finely chopped. Set aside.

2. In a serving bowl, with a potato masher or fork, mash the avocado until not quite smooth (leave it just a little lumpy).

3. Stir in the peas, onion, cilantro, lime juice, jalapeno, and salt. If not serving right away, place a sheet of plastic wrap on the surface and refrigerate.

Nutrition per serving: 60 calories, 3g total fat (0g saturated), 3g dietary fiber, 7g carbohydrate, 2g protein, 150mg sodium.

Good source of: lutein, vitamin C.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.