Snack Today: Green Pea Guacamole
After a cold, dark winter, there’s nothing more refreshing than the taste of fresh spring greens – from snap peas to petit pois, from baby lettuce to asparagus – to launch you into the spirit of spring. Whether you grow them yourself or buy them from your local farmers market or grocery store, fresh local garden greens are the signals of the new season.
Not only do spring vegetables taste amazing, nutritional research focusing on green vegetables has shown plenty of health benefits, including supporting immune health and reducing risks of cancer. The peas in this guacamole help to lower the fat content and they are also rich in fiber. Fiber helps your body get rid of excess cholesterol and cancer-causing compounds, which are otherwise reabsorbed back into your bloodstream. Despite the addition of peas, this guacamole derives a good portion of its calories from fat. However, the total fat grams and calories are still quite low and when eaten with baked chips and as part of a low-fat, plant-based diet, overall fat intake will be within the recommended range.
Fresh peas are the best, if you can get them, but frozen will work in a pinch.
Thanks to Dr. Neal Barnard for this delicious recipe!
Green Pea Guacamole
- 1 cup fresh or frozen green peas (or canned green peas, drained and rinsed)
- 1 ripe avocado
- ½ cup mild salsa
- 1 clove garlic, minced or pressed
- 1 green onion, thinly sliced (optional)
- 3 Tbsps fresh lemon juice, or to taste
- ½ tsp ground cumin
- 1 Tbsp minced fresh cilantro (optional)
- ¼ tsp salt, or to taste
- ¼ tsp black pepper
If using fresh or frozen peas, blanch peas by placing them in boiling water for 2 minutes to soften.
Drain peas and immediately shock with cold water to prevent further cooking. Place in either a mixing bowl or food processor.
Cut the avocado in half from stem to bottom. Remove the pit and use a spoon to scoop out the inside.
For a chunky guacamole, mash avocado and peas together using a potato masher or fork. If a creamy texture is desired, use a food processor.
Mix in salsa, garlic, green onion (if using), lemon juice, cumin and cilantro (if using). Add salt and black pepper to taste.
Guacamole is best when eaten on the same day. To prevent leftover guacamole from turning brown, cover it directly with plastic wrap in the refrigerator, and it will keep for up to one day.
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Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
Dr. Neal Barnard
Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
Dr. Joseph Pizzorno
Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
Dr. Rav Ivker
Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
Dr. Rob Brown
Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.