Creamy, rich, and super easy guacamole from Dreena Burton’s Plant-Powered Families.
I’m excited to be able to share my friend Dreena Burton’s gorgeous new cookbook, Plant-Powered Families: Over 100 Kid-Tested, Whole-Foods Vegan Recipes. Not only is this book packed with mouth-watering vegan recipes, it’s full of Dreena’s tips for raising healthy kids, dealing with picky eaters, and handling celebrations like birthdays when your kid eats differently than the other kids. I’ll be doing a full review on Wednesday, and giving this away on May 29th. For today’s recipe share, I chose Dreena’s fun take on guacamole, with white beans added for additional heft and nutrition. Even if you aren’t plant-based 100% of the time, this book will give you tons of ideas for healthy recipes, all kid tested and approved.
I love guacamole, and was relieved when it turned out that avocados were not a migraine trigger for me. Note that this recipe isn’t for migraine peeps, as it includes lemon and avocado, both triggers for many people.
I made this using flageolet beans from the pantry, soaked overnight and then cooked in the pressure cooker. I also happened to have one avocado from our tree that was ripe, in addition to one from the store. I made it with half the amount of salt she calls for, as I’m still keeping my sodium low overall. After trying it as written, I added in one of her suggested flavor boosts for adults: Italian flat leaf parsley. The result? I loved it both before and after the parsley, although I do love the freshness of a little green herb. It’s very smooth and almost tastes like you’re eating mayo (and that’s a good thing). For something so simple, it’s delicious and I would make it again.
vegan, vegetarian, gluten-free, reduced-sugar diets
low-sodium or migraine diets
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White Bean Guacamole from Plant-Powered Families
- 2 cups avocado lightly packed
- 1 cup white beans
- 1/2 tsp sea salt
- 2 tbsp lemon juice (fresh) might need 2-1/2 tbsp
- Place the avocado, white beans, sea salt, lemon juice, and water in a food processor or blender and blend until smooth. Season to taste with additional salt and/or lemon juice.
- 66 calories
- 4 g fat
- 1 g saturated fat
- 2 g monounsaturated fat
- 0 g polyunsaturated fat
- 0 g trans fat
- 0 g cholesterol
- 95 mg sodium (49 mg with 1/4 tsp salt)
- 224 mg potassium
- 7 g carbohydrate
- 3 g fiber
- 0 g sugars
- 2 g protein
- 2 Weight Watchers Points Plus
- Kick it up for the adults by stirring in one of these add-ins: a few tablespoons of a mild salsa, minced fresh parsley or cilantro, or grated garlic.
- Try pureeing in a handful or two of baby spinach (this will smooth out best in a high-speed blender). It will simply intensify the green color and you'll have added a little extra green power!