1 Serving Guacamole Side contains 70 calories. Guacamole is a popular side dish that can be made easily at home. It is packed with flavor and nutrition, making it a great addition to any meal.
Made primarily with avocado, guacamole is a good source of healthy fats, fiber, vitamins, and minerals. It can also be customized with various add-ins to suit different tastes. In this article, we'll cover everything you need to know about making and serving guacamole.
Whether you're a fan of traditional guacamole or like to experiment with different flavor combinations, there's a guacamole recipe and serving suggestion for everyone. Let's dive in!
How to Make Homemade Guacamole
Start by choosing ripe avocados that yield to gentle pressure. Cut them in half and remove the pit. Scoop out the flesh and mash it with a fork or potato masher. Add diced tomatoes, onions, cilantro, jalapenos, lime juice, salt, and pepper to the mashed avocados. Gently stir the mixture until well combined. Taste the guacamole and adjust seasonings as needed. Cover and refrigerate it for at least 30 minutes before serving to allow the flavors to meld.
Nutritional Value of Guacamole
One serving of guacamole (2 tbsp) contains about 70 calories, 6 grams of healthy fats, 3 grams of carbs, and 1 gram of protein. Avocado is the primary ingredient in guacamole, and it is rich in heart-healthy monounsaturated and polyunsaturated fats. These fats can help reduce inflammation, improve cholesterol levels, and support brain function. Additionally, avocados are loaded with fiber, vitamins, and minerals, including vitamin K, vitamin E, vitamin C, potassium, and folate.
Variations of Guacamole Dip
Classic guacamole is made with diced tomatoes, onions, cilantro, jalapenos, and lime juice. However, you can customize the recipe by substituting or adding other ingredients. For example, you can make fruity guacamole by adding diced mango, pineapple, or pomegranate seeds. You can also make spicy guacamole by adding diced serrano or habanero peppers. Other variations include guacamole with roasted corn, black bean guacamole, or Greek-inspired guacamole with feta cheese and olives.
Roasted garlic adds a savory depth of flavor to guacamole. Simply roast a head of garlic, squeeze out the cloves, and mash them with the avocado. Chipotle peppers in adobo sauce add smokiness and heat to guacamole. Just chop up a couple of peppers and stir them into the mixture. Cotija cheese or queso fresco can be crumbled over the top of guacamole for added creaminess and saltiness.
Serving Suggestions with Guacamole
Guacamole is a versatile side dish that pairs well with many different foods. Serve it with tortilla chips, pita bread, or fresh veggies for dipping. Guacamole can also be used as a condiment for burgers, sandwiches, or tacos. It adds a creamy and flavorful element to these dishes. For a low carb and keto-friendly option, use guacamole as a topping for grilled chicken or fish.
Health Benefits of Avocado
Avocado is rich in heart-healthy monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce inflammation in the body. Avocado is also a good source of fiber, which can aid digestion and promote feelings of fullness. It is also loaded with vitamins and minerals, including potassium, vitamin C, and vitamin K. Additionally, studies have shown that avocado may have anti-inflammatory and cancer-fighting properties.
Vegan and Gluten-Free Guacamole Recipe
Ingredients: - 2 ripe avocados - 1/2 cup diced tomatoes, 1/4 cup diced red onions, 1/4 cup chopped cilantro, 1 jalapeno pepper (seeded and diced), 1 tbsp lime juice, 1/2 tsp salt, and 1/4 tsp black pepper.
Mexican Influence on Guacamole
According to food historians, guacamole likely originated in the Aztec civilization. The word 'guacamole' comes from the Nahuatl word 'ahuacamolli,' which means 'avocado sauce.' In Mexico, guacamole is often served as a condiment for tacos, enchiladas, and other dishes. The traditional recipe includes avocados, onions, tomatoes, chiles, salt, and lime juice. As Mexican cuisine has gained popularity around the world, guacamole has become a beloved side dish in many countries.
Pairing Guacamole with Different Foods
For a classic pairing, serve guacamole with tortilla chips or pita bread for dipping. Guacamole is also delicious as a condiment for tacos, burritos, and quesadillas. It adds a creamy and tangy element to these dishes. For a healthy and low carb option, use guacamole as a topping for grilled chicken, fish, or veggies.
History of Guacamole
The origins of guacamole can be traced back to the Aztec civilization in Mexico, where avocados were considered a symbol of fertility and prosperity. The first written recipe for guacamole appeared in a Mexican cookbook in the early 1900s. Over time, guacamole became a popular side dish in many countries around the world. Today, there are countless variations of the classic guacamole recipe, each with its own unique blend of ingredients and flavors.
Frequently Asked Questions About Guacamole
1. How many calories are in a serving of guacamole?
One serving of guacamole, which is typically 2 tablespoons, contains approximately 70 calories.
2. Is guacamole healthy?
Yes, guacamole is considered a healthy food choice as it contains heart-healthy monounsaturated fats, fiber, potassium, and vitamins C and K. However, it is important to consume it in moderation due to its high calorie and fat content.
3. Can guacamole be made without onions and garlic?
Yes, guacamole can be made without onions and garlic by substituting them with other herbs or spices such as cumin, paprika, or cilantro. However, onions and garlic provide a distinct flavor and aroma to guacamole, and omitting them may affect its taste.
4. How long does guacamole last in the fridge?
Homemade guacamole typically lasts for 1-2 days in the fridge if stored in an airtight container. To prevent browning, place a piece of plastic wrap directly on the surface of the guacamole before sealing the container. Commercially prepared guacamole may have a longer shelf life as it contains preservatives.
5. What are some creative ways to serve guacamole?
Guacamole can be served as a dip with tortilla chips or vegetable crudités, or as a topping for tacos, burritos, burgers, or salads. It can also be used as a spread for sandwiches or as a filling for omelets or quesadillas. Some people even use guacamole as a garnish for soups or deviled eggs.