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Tuesday, March 6, 2012

LOWER-FAT, FIBER-RICH VEGGIE "GUACAMOLE"

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This recipe is from my book World Vegan Feast. Born and raised in California, I love avocados, but their high fat and calorie content makes them only an occasional treat for me. But sometimes you just have to indulge in guacamole! I have tried many low-fat versions, but most I found disappointing and unsatisfying.  Over the years, I have experimented with this recipe using baby peas and also with edamamé (green soybeans), but I didn't like it with either one-- too sweet. This combination is the best, in my opinion. Adding one ripe avocado and some silken tofu gives the mixture the requisite unctuous smoothness which belies the high fiber content. And, as a bonus-- this mixture does not turn brown on the surface!


In World Vegan Feast, the guacamole is a component in this recipe: Masa Crepes with Green Filling, Topped with Black Bean and Corn Salsa and Lower-Fat Guacamole 

NOTE: You need a food processor for this recipe.




BRYANNA’S LOWER-FAT, FIBER-RICH VEGGIE "GUACAMOLE"
Servings: 8
Yield: 2 cups 

5 oz whole small green beans (frozen are fine)
5 oz frozen baby lima beans (do not use cooked, dried lima beans!)
1/2 cup (4 ounces) extra-firm SILKEN tofu
2 to 3 tablespoons fresh (or bottled organic) lemon or lime juice
2 cloves garlic, crushed
1 teaspoon salt
1/2 teaspoon ground cumin
1 small ripe avocado
1/4 cup chunky, spicy tomato salsa (no sugar!)

Cook the beans (both kinds) in water just to cover for about 5 minutes, or just until completely tender but not mushy.

Drain the beans and place in the food processor, along with the tofu, lemon juice, garlic, salt and cumin. Cut the avocado open, discard the seed and scoop all of the avocado flesh out with a spoon and into the food processor bowl.




Process until smooth, stopping the machine a couple of times, to scrape the sides and bottom of the bowl.


Add the salsa and pulse the mixture until it is all mixed in. Taste for seasoning (add more citrus juice, or salsa, or even hot sauce, to your taste, if you like). Place in a covered bowl and refrigerate.

Nutrition Facts
Nutrition (per 1/4 cup serving):
 71.8 calories; 37% calories from fat; 3.2g total fat; 0.0mg cholesterol; 288.6mg sodium; 236.1mg potassium; 8.7g carbohydrates; 2.9g fiber; 0.6g sugar; 5.8g net carbs; 3.3g protein; 1.1 points.



Enjoy!



4 comments:

Anonymous said...

Cant get frozen lima beans where I am. Can you suggest a sub please.

Bryanna Clark Grogan said...

Perhaps canned baby limas-- but drain and rinse them well, and use them only if they are green, as in the photo. If they are white, they are too mature and starchy.

in2insight said...

Outstanding!

I read the post this AM, then while in the big city (Santa Barbara) decided that to get the needed ingredients to make when back home.
Of course, I forgot the Green Beans...
But wanting to make this all the same, subbed frozen spinach, and it cam out SO good.

It's in the fridge now, and there is a bag of Guiltless Gourmet Chips to go along with this inspired dip.

I really need to re-read WVF cover to cover as I seem to have missed way too many awesome gems.

Thank you!

Zoe said...

This looks gorgeous! I am definitly going to try this!x