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Guacamole with beans

March 22, 2019

Recipe

Give your guacamole a protein boost with beans. Enjoy as a dip or a sandwich spread.

Serves 8

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

In a medium bowl, mix avocado, beans, cumin, lime juice and cayenne pepper. Add chopped tomato and shallot and stir to combine. Serve.

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

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fats and oils Fruits Grains and grain products Meats, poultry and fish 1/2 Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1/2 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1/2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates Fats Fruits 1/2 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

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