Mayo Clinic Health Library

Recipe: Guacamole

Updated: 02-14-2013

Dietitian's tip: This easy dish is great as a dip or a spread for sandwiches or wraps.

Ingredients

Serves: 8

  • 1 avocado, diced (about 1/2 cup)
  • 1/2 cup canned beans (black or pinto), drained and rinsed
  • 2 teaspoons ground cumin
  • Juice of 1 lime (about 2 tablespoons)
  • 1/4 teaspoon cayenne, chipotle or ancho chili powder (optional)
  • 1 large ripe tomato, diced (about 1 cup)
  • 1 shallot, minced (about 1/4 cup)

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
  • Calories: 59
  • Total carbohydrate: 6 g
  • Cholesterol: 0 g
  • Dietary fiber: 2 g
  • Monounsaturated fat: 2 g
  • Protein: 2 g
  • Saturated fat: < 0.5 g
  • Sodium: 4 mg
  • Sugars: 0 g
  • Total fat: 3 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings