Guacamole

This fresh, creamy guacamole is a quick, zesty dip or spread made with ripe avocados, lime, and simple seasonings. It’s a healthy, crowd-pleasing favorite perfect for homes—great with tortilla chips, on toast, in wraps, or as a side to grilled chicken or kebabs. Using affordable market avocados when in season, it comes together in minutes and tastes far better than store-bought.

Ingredients

For 4 to 6 servings as a dip, gather these fresh items:

  • 4 ripe avocados (medium to large, soft but not mushy)
  • 1 small red onion, finely chopped
  • 2 medium tomatoes, seeded and diced
  • 1–2 green chilies, finely chopped (adjust for spice)
  • Juice of 2 limes (about 4 tablespoons)
  • 2–3 tablespoons fresh coriander (dhania), chopped
  • 1 garlic clove, minced (optional for extra flavor)
  • Salt to taste
  • Pinch of black pepper
  • Optional: ¼ teaspoon chaat masala for a desi twist

Direction

  • Make this classic guacamole in these easy steps:
  • Step 1: Cut avocados in half, remove pits, and scoop flesh into a medium bowl. Mash with a fork to your preferred texture—chunky or smooth.
  • Step 2: Immediately squeeze lime juice over the mashed avocado and mix well to prevent browning and add bright flavor.
  • Step 3: Add chopped red onion, diced tomatoes, green chilies, minced garlic (if using), chopped coriander, cumin, salt, and black pepper.
  • Step 4: Gently fold everything together until evenly combined. Taste and adjust seasoning—more lime for tang, salt for balance, or chilies for heat.
  • Step 5: If desired, sprinkle chaat masala on top for extra zing.
  • Step 6: Serve immediately in a bowl with tortilla chips, pita, or fresh veggies. To store, press plastic wrap directly on the surface and refrigerate up to 1 day (lime helps slow browning).

Nutrients Information

Per serving (about ½ cup, approximate values):

  • Calories: 160 to 190
  • Total Fat: 14 to 16 grams
  • Saturated Fat: 2 grams
  • Cholesterol: 0 milligrams
  • Sodium: 150 to 250 milligrams
  • Total Carbohydrates: 10 to 12 grams
  • Dietary Fiber: 7 to 8 grams
  • Sugars: 2 grams (natural from tomatoes/onion)
  • Protein: 2 to 3 grams
  • High in heart-healthy monounsaturated fats from avocados, fiber for digestion, vitamin C from lime and tomatoes, and potassium for energy. A nutrient-dense, low-carb dip that supports satiety.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service