Guacamole with beans

Dietician's Tip

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

Ingredients

  • 1 avocado, diced (about 1/2 cup)
  • 1/2 cup canned no-salt-added 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)
  • 1/4 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.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 59
Total carbohydrate: 6 g
Cholesterol: 0 g
Dietary fiber: 3 g
Monounsaturated fat: 2 g
Protein: 2 g
Saturated fat: < 0.5 g
Serving size: About 1/4 cup
Sodium: 25 mg
Total fat: 3 g

DASH Eating Plan Servings

Fats and oils: 1/2
Nuts, seeds and dry beans: 1/2

Diabetes Meal Plan Choices

Fats: 1/2
Starches: 1/2

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 1/2

Last Updated Mar 22, 2019


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