Guacamole Recipe | How to Make Guacamole with Raw Avocado

Whole Food Plant Based Recipes

Fri Apr 24, 2020

Vegan Guacamole Recipe

Guacamole Recipe, an Aztec delicacy with fresh avocado! Check out this authentic, quick, and yummy recipe from Mexican summers! You’d be surprised, it’s so simple!

The cousin brother of the Indian chutney, avocado guacamole is a truly mild fellow. Picture an old woman mashing ripe avocado and sea salt with a mortar and pestle. That’s guacamole for you! It may also include tomato, shallots, lemon juice, cilantro or coriander leaves, and pepper.

Fruits and nuts, unlike sweeteners and oils, are bursting with healthy carbs and fats, packaged with plenty of fiber and antioxidants. This means that they prevent and actually reverse diabetes, hypertension, PCOS, obesity, gout and other chronic lifestyle diseases!

Taking this one step further, in this guacamole recipe, we have avoided shallots to make it satwik. We love eating fresh guacamole added on top of raw cucumbers and with super soft and crispy neer dosa – this is, if any remains after the cooks have slyly eaten up most of it! What do you like eating it with? Comment below! 🙂

Whole Food Plant Based Guacamole Recipe with Raw Avocado

Course: Course 1 (Raw Dish) at Lunch & Dinner Meals, Salad, Side Dishes, Snacks
Cuisine: Satvik Mexican Recipe, Aztec Recipe
Prep Time: 10 minutes
Servings: 2 people

INGREDIENTS

1 Avocado Medium sized
1 Lemon Medium sized
1 Tomato
1 pinch Pepper Powder
2 tsp Coriander leaves chopped
2 tsp Miso Paste (Healthy Salt Alternative. See Nutrition Science Highlights below)

INSTRUCTIONS

  1. Cut avocado in two, remove seed and scoop out pulp. Add juice of half lemon immediately to prevent oxidation and browning. Mash the avocado with a fork into a chunky or fine paste, as you like your guacamole!
  2. Chop tomatoes and coriander leaves into small pieces.
  3. Add all ingredients to the avocado paste and mix. Serve as a dip with vegetables or as a side dish for Mexican Bean Wraps. Enjoy!

Nutrition Science Highlights for WFPB Guacamole Recipe with Raw Avocado

  1. Why Miso Paste? Miso paste is fermented & salted soya bean paste. American Heart Association Maximum recommended maximum daily salt intake of 3.75 grams per person to minimise risk of high blood pressure, stomach cancer and chronic kidney disease. In addition to helping us restrict salt intake, replacing salt with miso paste also helps by neutralising the negative effects of salt by soya phytonutrients. You can easily make fresh miso paste at home by mixing 100 grams of cooked soya paste with 10 grams of salt, or 10 tablespoons of cooked soya paste with 1 tablespoon of salt. If making at home, ensure to use immediately, or freeze in batches to use later. Or, simply use 3.75 grams of salt or less per day per person and add 18 to 20 grams (dry weight) of soya beans in any dishes, spread through the day!
  2. Why raw dishes at meals? Every meal we consume has an immediate, measurable effect on the antioxidant capacity of our blood. Consuming raw fruits, vegetables, herbs, and spices at every meal can help us always have a positive blood antioxidant response to our meals. This is perhaps why every traditional Indian meal began with fruits and salads (kosambari / kosumalli)
  3. Why nuts instead of oil? Whole foods are healthier than processed foods. When nuts are pressed and oil is extracted, fiber and phytonutrients are lost, along with many other nutrients. Therefore, whole nuts are much healthier than oils, whether cold-pressed or refined. In addition, they provide the oil content we need to absorb fat-soluble phytonutrients from other whole plant foods! This may be why nuts are used to garnish nearly every traditional Indian dish!

Dr Achyuthan Eswar
Lifestyle Physician & Co-founder, NutritionScience.in, PHC Lifestyle Clinic & SampoornaAhara.com Plant-based Kitchen

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