Rustic Guacamole

A colourful, chunky textured dip bursting with fresh flavours and a hint of spice. Try it on a burger for an extra special treat. This recipe is high in unsaturated fats found in avocado which help lower cholesterol levels.

Difficulty

Prep Time

15 minutes

Cooking Time

Serves

4

Ingredients

  • juice of 1 lime
  • 2 tbsp lemon juice
  • 3 finely diced tomatoes, seeds removed
  • 2 spring onions, finely chopped
  • 2 tbsp coriander, chopped
  • 2 tbsp parsley, chopped
  • 2-3 ripe avocados, chopped
  • 1 chopped chili, seeds removed
  • salt and black pepper

Method

  1. Mix the lime juice, lemon juice, the herbs, the spring onions, the chilies and the tomatoes together.
  2. Add the avocado and mix all the ingredients slightly crushing the
  3. avocado to combine all the ingredients.
  4. Season with salt and black pepper and
  5. serve immediately.

Hints & Tips

Serve with nachos or as a dip. Make guacamole just before serving to prevent discolouration.

Typical Nutritional Information (ready-to-eat) Per 100g  Per Serving  (225g)
Energy (kJ) 604  1359
Total protein (g) 1.4  3.15
Carbohydrate (g) 2.7  6.1
Total fat (g) 12.9  29
Of which: Saturated fat (g) 2.64  5.9
     Trans fat (g) 0  0
     Mono-unsaturated fat (g) 8.54  19.2
     Polyunsaturated fat (g) 1.7  3.8
Cholesterol (mg) 0  0
Dietary fibre (g) 3.5  7.9
Total sodium (mg) 131  294.8