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Recipe: Guacamole

Serves 8

Dietitian Tip

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


  • 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)


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 SizeAbout 1/4 cup (4 tablespoons)
Carbohydrate6 g
Cholesterol0 g
Fiber2 g
Protein2 g
Sodium4 mg
Monounsaturated Fat2 g
Saturated Fat< 0.5 g
Total Fat3 g

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