By Mayo Clinic Staff

Dietitian's tip:

This easy dish is great as a dip or a spread for sandwiches or wraps.

Number of servings

Serves 8
  1. Diabetes meal plan
  2. DASH diet
  3. Low-sodium
  4. Heart-healthy
  5. Weight management
  6. Low-fat
  7. Plant-based
  8. Meatless
  9. Healthy-carb
  10. Gluten-free

Ingredients

  1. 1 avocado, diced (about 1/2 cup)
  2. 1/2 cup canned no-salt-added beans (black or pinto), drained and rinsed
  3. 2 teaspoons ground cumin
  4. Juice of 1 lime (about 2 tablespoons)
  5. 1/4 teaspoon cayenne, chipotle or ancho chili powder (optional)
  6. 1 large ripe tomato, diced (about 1 cup)
  7. 1/4 cup chopped shallot

Directions

In a medium bowl, mix avocado, beans, cumin, lime juice and cayenne pepper. Add chopped tomato and shallot and stir to combine. Serve.

Nutritional analysis per serving

Serving size: About 1/4 cup

  • Total carbohydrate 6 g
  • Dietary fiber 3 g
  • Sodium 25 mg
  • Saturated fat < 0.5 g
  • Total fat 3 g
  • Trans fat 0 g
  • Cholesterol 0 g
  • Protein 2 g
  • Monounsaturated fat 2 g
  • Calories 59
  • Added sugars 0 g
  • Total sugars 0.5 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

March 22, 2019

Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/guacamole/rcp-20049980