This guacamole dip with breadsticks is a delicious snack. It can be eaten cold, consumed on the go or as a snack in front of the TV. Perfect for vegetarians and individuals with nut, milk or gluten allergies. Try it and see for yourself just how tasty and full of flavour this dip is.
Serves: 10 taste samples
Dietary: vegan, vegetarian, nut-free, egg-free, gluten-free, wheat-free, tree nut-free, peanut-free, milk-free*
Preparation time: 10 min
Cooking time: nil
INGREDIENTS
½ large avocado, mashed
6 cherry tomatoes, quartered
1 Tbsp diced red onion
1 Tbsp lime juice
1 tsp chopped coriander
Pinch of chilli powder to taste
Black pepper to taste
10 – 15 corn tortilla chips, low salt * (e.g. Simply, ASDA, Tostitos)
* Always check the package for allergens
METHOD
- Cut the avocado in half and peel the skin off, and remove the pip.
- Mash up the peeled half with a fork.
- Mix in the lime juice to prevent the mashed avocado from browning.
- Cut the tomatoes into quarters.
- Add the coriander, black pepper and a pinch of chilli according to taste.
- Mix the avocado, tomatoes, red onion, coriander and spices together.
- Serve on a corn tortilla chip to taste.
This recipe has been donated by Sylwia Szkup, student nutritionist at ATU, Galway.
NUTRITION INFORMATION
Per serving: per tortilla chip
Total calories: 30 kcal
Fat: 1.9 g
of which saturates: 0.4 g
Carbohydrate: 2.5 g
of which sugars: 0.5 g
Fibre: 0.5 g
Protein: 0.5 g
Salt: 0.03 g
NUTRITION FACTS
- Half of this recipe provides a source of Vitamin C (contributes to maintaining the normal function of the immune system during and after intense physical exercise).
VARIATIONS
- Tortillas, breadsticks or crackers can be used instead of tortilla chips.
- You may also prefer to use carrot sticks, celery, cucumber and bell pepper sticks if you need something slightly lower in energy.
- Bell peppers can be used instead of coriander if you don’t like the taste.
Checked by Kathy Lewis, Registered Nutritionist
© 2023 The Caroline Walker Trust