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Healthy Pea Guacamole Recipe With Sweet Potato & Beet Chips

Pea Guacamole Elizabeth Rider

I’m OBSESSED. Pea Guacamole is absolutely incredible!

Dare I say it?! I think I like this version of guac even better than the original.

This healthy pea guacamole recipe is:

  • gluten-free
  • dairy-free,
  • packed with fiber,
  • high in nutrients,
  • no-sugar-added
  • low-glycemic
  • totally delicious

Guacamole itself is a deliciously healthy treat, but there is such thing as too much of a good thing. Namely, good fats. We need them and they’re good for us, but mass amounts of even good fats can overtask your liver and slow down your digestion. Replacing half the avocado with green peas in this recipe lightens up both the flavor and the nutrition.

Peas are loaded with protein, phytonutrients, essential fatty acids, and fiber, making them the perfect complement to the equally-as-good-for-you avocado. Raw garlic and onions are some of the most healing foods on the planet, cilantro is a super green and powerful heavy metal chelator, and the lime adds amazing flavor and is packed with vitamin C.

Pea Guacamole-Elizabeth Rider Blog

Pea Guacamole Ingredient Notes

  • Avocadoes are at the top of the Clean 15 list so no need to buy organic avocadoes (yay!).
  • Frozen peas are also on the Clean 15 list! We are saving so much money today.
  • And, while corn is also on the Clean 15, most of it is still genetically engineered so buy organic corn if you can.
  • View the Clean 15 and Dirty Dozen lists here to see which fruits and veggies have the most and fewest amounts of pesticides.

How to Make Pea Guacamole

I like to make this in a food processor because it comes together in just minutes. But, if you don’t have a food processor no worries, you can do this by hand (see recipe below).

Pea Guacamole Ingredients

If you’re using a food processor, add the garlic alone first and let the food processor do the chopping work for you, then add the rest of the ingredients (except corn, if using) and pulse until you have a nice chunky texture. Then, mix in the corn and serve.

I don’t recommend a blender here because, while I love my blender for smoothies and other dishes, it can over mix your guacamole and leave you with an unappetizing pea guacamole smoothie (yikes!). Plus, thick dips like this are hard to scrape out of the bottom blades of a blender and you end up wasting a lot of it.

I love this recipe exactly as it’s written, and I’ve also turned it into hummus a few times to stretch it out when entertaining. Both variations are great! I’ve included that in the recipe card below.

Enjoy!

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Pea Guacamole Elizabeth Rider

Pea Guacamole Recipe With Sweet Potato & Beet Chips

  • Author: Elizabeth Rider
  • Prep Time: 10 mins
  • Total Time: 10 mins
  • Yield: 8 1x
  • Category: Snack, Dip
  • Method: Mix

Description

This pea guac is DELICIOUS with raw carrots and other raw veggies. I especially love it with Sweets & Beets Chips (sweet potato and beet chips, you can find them at most natural grocery stores.) It’s also perfect with tortilla chips, tacos, or on top of chicken or fish. It will definitely be a new family favorite. If you love it, please leave a star rating in the comments to help other readers in our community.


Scale

Ingredients

  • 1 large clove garlic, peeled
  • 1 large ripe avocado, flesh only
  • 1 cup frozen green peas, defrosted 5 minutes in a bowl of room temperature water
  • 1/4 cup red onion (about a quarter of a red onion), roughly chopped
  • 1/4 cup fresh cilantro leaves (about a small handful)
  • Juice of one lime (about 23 tablespoons)
  • 1/2 teaspoon fine sea salt
  • 1/4 cup frozen corn, defrosted 5 minutes in a bowl of room temperature water (optional)

Hummus Variation:

  • Add 1 (15-ounce) can of chickpeas (drained and rinsed) with an extra 1/4 teaspoon of sea salt with you add the main ingredients. Stream in 1/4 to 1/3 cup extra virgin olive oil as the food processor runs for about 30 seconds.

Instructions

Food Processor Method (Recommended): Add the whole peeled garlic clove to the food processor and process it alone until very finely chopped. Add the rest of the ingredients except the corn and pulse 4-5 times to combine, then process 10-15 seconds until the desired texture is achieved. Remove the blade and fold in the corn.

  1. By Hand (use this method if you don’t have a food processor): Press or grate the garlic into the bottle of a large bowl then add the rest of the ingredients except the corn. Smash all of the ingredients together using the back of a large fork or wooden spoon until well combine and the desired texture is achieved. Fold in the corn if using.

Notes

The measurements of the pea guacamole ingredients are flexible, play around with it and work with what you have. I prefer red onion, but green or even yellow would also taste great. Organic frozen vegetables are packed full of nutrition and a great option when fresh isn’t available–always defrost them at room temperature, in room temperature water, or in the refrigerator overnight (avoid the microwave as it kills the nutrients.) Use fresh peas and corn if they’re available and in season. (Leave out the corn to make this recipe grain-free.)

Keywords: Healthy Guacamole, Pea Guacamole

 

Happy Snacking!

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Add A Comment

  1. JoannaT85 says:

    My husband and I love this guacamole recipe. So far I’ve made it three times, and my hub even asked me to make it every week. We not only eat it with chips but also put it on cooked meats instead of sauces and it makes everything yummy and healthier.

  2. rosegarden2843@yahoo.com says:

    I love the receipes, but am getting writers cramp from copying. Other sites have a “print receipe” option, which makes it easy to copy them in a usable format. I like to keep these handy for referal later. Could you look into getting this option? Thanks.

  3. Shannon says:

    This looks so good, Liz! I’m on a mission to find those chips too.

  4. Liz Ashlee says:

    This sounds great! I have made a similar dip with lentils before and I can’t wait to try this one!!

  5. I will have to try this. I’ve seen recipes with peas in the guac before but never tried. Thanks for sharing 🙂

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