The warmer weather is here, and so is guacamole season! For a fresher taste this spring try this Creamy Spring Pea Guacamole!
I think we can all agree that guacamole is absolutely delicious! Is it the rich taste of avocado or creamy texture that makes it so tempting? And I am not sure about you, but it is quite difficult to stop eating it after just a few bites! To give this popular snack favorite a fresh update for spring, I added in green peas!
Give peas a chance
I could write a whole post about the nutritious benefits of avocados. But, the bad can outweigh the good if you eat too much of a nutritious food. The same goes for nuts, another heart-healthy fat. In a recommended serving size, these healthy fats provide benefits, but too much leads to excessive fat and calories. Just this past summer, the newest guidelines released by the FDA states that 1/3 of a medium avocado is a serving size. This one serving provides 11% of the Daily Value for fiber! Previously, 1/4 of an avocado was the recommended serving. Seeing how beneficial these unsaturated fats were making an impact on our health, the guidelines were changed. This made Registered Dietitians (including myself) very happy!
Keeping in mind that 1/3 of an avocado is a serving, it is easy to exceed these portions in guacamole. This peas in this guacamole blend add in protein and fiber (just like avocados), and cuts down the calorie content. One cup of green peas provides 7 g fiber, 8 grams of protein (almost twice the protein in an avocado serving), and 1/3 the calories compared to avocados.
In this pea guacamole recipe…
This dish works great as a dip with the suggested pita chips or even your favorite vegetables! With leftovers that were not out for more than two hours at room temperature, store in the refrigerator for up to three days or in the freezer for three months. This dip also works as an excellent sandwich spread or even as a pizza topping. If you prefer an alternative to the avocado, feel free to use an extra 1/2 cup of green peas and one or two tablespoons of olive oil to add a source of healthy fats.
- Green Pea Dip:
- 1 medium ripe avocado, peeled and pit removed
- 2 cups green peas (thawed if frozen)
- Juice and zest of 1 lime
- 1-2 scallions, chopped, stems removed
- 3-4 cloves garlic, peeled
- 1 teaspoon cumin
- 1/2 teaspoon chili powder
- Crushed red pepper chili flakes for topping, optional
- Pita Chips:
- 3 large whole wheat pitas cut into wedges (about 8 wedges per pita loaf)
- Drizzle of olive oil
- salt and pepper to taste
- Preheat the oven to 375 degrees Farenheit. Spread the pita wedges on a greased on non-stick baking sheet. Drizzle with olive oil and toss to coat. Sprinkle with salt and pepper to taste. Bake for 10-15 minutes or until crispy.
- While the pita chips are baking, combine all of the ingredients for the pea dip into a food processor. Pulse until all ingredients are blended and a creamy consistency is formed. Transfer to a bowl. Serve with the pita chips or your favorite vegetables as a fun snack or appetizer.
Each serving mentioned in the Nutrition Facts includes 4 pita wedges.