This spring-inspired version of the classic dip has a fresh, crisp flavor that is brightened by plenty of fire-roasted chilies, lime juice and chopped fresh cilantro. Use as you would a traditional guacamole. For a refreshing variation, serve with a plate of sliced bell peppers and carrot sticks. (AP Photo/Matthew Mead) - AP

Sweet Pea and Avocado Guacamole

The flesh of a ripe Hass avocado is so luxuriously buttery and creamy that you know from the first bite it's loaded with fat. The great news is that it nevertheless is good for you. The fat in an avocado is mostly the more healthful, monounsaturated kind, similar to olive and nut oils. Avocados also contain loads of nutrients and antioxidants. And if all these nutritional bonuses weren't enough, research has shown that adding avocado to a plain, green salad helps your body absorb more of the nutrients from the other ingredients.

Still, even good fats are high in calories. So for this recipe, we figured out a way to get all the benefits of avocado while cutting a bit of the fat.

This bright-green sweet-pea and avocado guacamole is a spring-inspired version of the classic dip and has a fresh, crisp flavor brightened by plenty of fire-roasted chilies, lime juice and chopped, fresh cilantro.

The sweet, baby peas lighten the guacamole while adding impressive amounts of vitamins. Use this dip as you would a traditional guacamole.

Start to finish: 10 minutes

Makes about 2 1/2 cups (12 servings)


2 cups frozen baby peas, thawed

1 medium Hass avocado

1 small red onion, peeled and finely chopped

1 (4-ounce) can fire-roasted green chilies, drained

1/4 cup lime juice

2 garlic cloves, peeled and minced

1/2 teaspoon ground cumin

1/4 teaspoon salt, or to taste

2 tablespoons chopped, fresh cilantro


In a food processor, combine the peas, avocado, onion, chilies, lime juice, garlic, cumin and salt. Process until smooth, scraping down sides of processor bowl with a rubber spatula as needed. Add the cilantro and pulse until just blended.

Nutrition information per serving (values are rounded to the nearest whole number): 51 calories; 22 calories from fat (43 percent of total calories); 2 grams fat (0 g saturated; 0 g trans fats);0 milligrams cholesterol; 6 g carbohydrate; 2 g protein; 3 g fiber; 78 mg sodium.

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