Guacamole (Quick and Easy Smashed Avocado Dip)
This fresh healthy guacamole is so quick and easy to make! Perfect for any occasion – as a tasty spread for wraps and tacos or a delicious dip with your sides!
Servings: 4 people
Calories: 246kcal
Ingredients
- 3 avocados (medium) (peeled and pitted) use ripe avocados
- 1 green chilli (finely chopped) or red jalapeño
- 1 ½ tablespoon fresh coriander/cilantro (finely chopped)
- 1 tablespoon red onion (finely chopped)
- ½ tablespoon lemon juice (fresh or bottled)
- ⅛ teaspoon salt (or to taste)
Instructions
- In a large bowl, add the green chilli, coriander and red onion and roughly mix. Add the avocado flesh, lemon juice, salt and pepper.
- Using a masher, mash all ingredients to desired texture. For a chunky texture – roughly mash for less than a minute, for a smoother texture – mash everything until all ingredients are combined together (1-2 minutes).
- Give a final mix and taste test to add extra salt or lemon juice as desired. Serve immediately and enjoy!
Notes
- Use a masher: Mashing all the ingredients together with a masher releases more flavour of each ingredient resulting in delicious and flavoursome guacamole
- Serving guacamole: This guacamole is best served immediately for maximum freshness and taste.
- Variations: If you do not tolerate spicy taste well – omit the chillies or jalapeño peppers. This guacamole is a basic version – many additional ingredients can be added for different taste including garlic, tomatoes, sweetcorn and red peppers. Lime can be used instead of lemon for a more pungent citrusy taste.
Nutrition
Calories: 246kcal | Carbohydrates: 14g | Protein: 3g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Sodium: 121mg | Potassium: 738mg | Fiber: 11g | Vitamin A: 230IU | Vitamin C: 17mg | Calcium: 19mg | Folate: 123µg | Iron: 1mg | Zinc: 1mg