This vegan guacamole recipe is simple, super easy to make, healthy and a perfect dip or spread to go with almost anything. Check out Pinto Bean Dip, and Spinach Artichoke Dip.

 

Whether it is game day, movie night, or midnight snacking, what is that one thing that we all love? It’s Guacamole and chips! Whether you are Mexican or not, you cannot pass by guacamole. It is a staple and among the most widely used and loved dip ever!

And the best thing about simple guac is that it is vegan! So, you can enjoy it any time of the day, seven days a week. If you are looking for everything there is regarding guacamole, read ahead! We have several fun facts regarding this avocado veggie dip for you!

guacamole in a blue bowl with chips

What is guacamole?

In simple words, guacamole is a dip made from avocadoes, lime juice, onions, and tomatoes. It is among the simplest types of dips and is versatile. It has a mushy texture and a subtle, delicious flavor. The texture actually depends upon your liking. You can keep it as smooth as a paste or make it chunky. Furthermore, the flavor profile also depends on you. You can keep it simple and enjoy the natural flavor of ingredients or make it hot and spicy. Whatever suits your tastebuds the most.

History of guacamole

If you are wondering where did guacamole come from, let me tell it the dip has a huge history. Believe it or not, guacamole dates back to the 15th century. Yes! As shocking as it may seem, it is true. Food historians have found evidence of guacamole in the ancient Aztec Empire, which was located in Central America. Because the land was abundant in avocadoes, it was a staple fruit to them. The people of that land adored avocadoes and ate them in every form. They especially loved a dish made from avocadoes which they called “ahuaca-mulli” or, in other words, the “avocado mixture.”

Now, people from Aztec Empire weren’t the only ones who loved the avocado mixture. The people of Spain that came to these lands also fell in love with them. They fell in love with the mixture so hard that they gave it their flair. Although the traditional avocado mixture was made from avocadoes, chilies, and tomatoes, the Spanish added new ingredients to it like lime juice, cilantro, and onion. In short, we can say that we follow the vegan guacamole recipe that was created by the Spanish.

This doesn’t end here. Now the Spanish loved guacamole so much that they wanted to take the fruit to their home. But, because the climate of Spain didn’t support the cultivation, avocadoes and guacamole stayed in central America. Today, the fruit is mainly associated with Mexican cuisine and is loved by not just America but the whole world.

The guacamole recipe I am going to share today is the authentic one that has been going on for generations. However, as guacamole reached different regions of Europe, Asia, and the middle east, the recipe took variation. Either way, the vegan guacamole dip is super delicious, healthy, and perfect with different snacks.

Benefits of avocados

Since avocadoes are the main component of guacamole, you must know about its many benefits. Avocado is undoubtedly a superfood. It is jam-packed with healthy nutrients, and you must incorporate them into your daily diet. Here are a few benefits of avocadoes:

  • A multivitamin. It is rich in Vitamin A, Vitamin B1, B2, B3, B5, B6, Vitamin K, Vitamin C and Vitamin E.
  • It is also rich in minerals like copper, manganese, zinc, magnesium, and phosphorus.
  • Is loaded with Monounsaturated Fatty Acids that are crucial for the heart’s good health.
  • It contains Oleic acid, which helps in reducing inflammation and also helps to combat diseases related to genetics, especially cancer.
  • These are rich in fiber. As a result, they help in weight loss and help in regulating sugar levels in the blood.
  • It is also said to lower cholesterol in the blood, thus reducing the risks for heart diseases.
  • It is high in antioxidants that keep your body healthy overall and protect from several diseases.

How to choose avocadoes from vegan guacamole?

When you are visiting a grocery store and looking for avocadoes for guac, you will see several types of avocadoes. If you are instantly drawn towards large-sized avocadoes, thinking it means more fruit, Stop right there!

Large-sized avocadoes have a high-water content which is not quite good for guacamole. So, it is better to ignore them and go for the small-sized avocadoes, also known as the Haas variety. These are smaller in size, which means they contain low water content. As a result, they make great guac.

Also, never choose overripe avocadoes. They won’t do you any good. Instead of look for ripe ones. You can find them by doing a small test. For that, simply press your thumb against the skin; if it feels soft, it means the avocado is overripe. A perfectly ripe avocado will be slightly soft but firm to touch. If the avocado is too hard, it means it is underripe.

ingredients for guacamole

Ingredient breakdown

This vegan guacamole recipe is based on the traditional one. It uses ingredients that have been in use since ancient times. Here is a detained ingredient breakdown of this simple and easy recipe:

  • Avocados: The main hero of guacamole is the avocado. You can’t make it without this green fruit. It has a creamy texture and is very satisfying. However, you can keep it chunky by roughly chopping it.
  • Onions: Onions give you the crunch you need for this recipe. The crunch complements the mushy texture of avocado perfectly well. You can use either red or white onions.
  • Tomato: The juicy tomatoes give guacamole a life and a new dimension.
  • Lime juice: You get the tanginess from the lime juice. It also adds freshness to the guac.
  • Cilantro: Again, cilantro adds freshness to the guacamole.
  • Garlic: Garlic added a strong flavor to the guac. Because avocados are naturally a bit bland, garlic compensates for the blandness.
  • Sea salt: Salt is an essential component as it balances out the flavors.
  • Cumin: Cumin brings the Mexican feel to the guac and adds flavor.
  • Cayenne pepper: To get some heat in the guac, you can use either cayenne or paprika. However, it is optional.

ingredients of guacamole in a white bowl

How to make vegan guacamole?

Making vegan guacamole is super easy. You start by cutting the avocadoes in half, getting the pit out, and scooping out the pulp. Next, you mash it using a fork. You can roughly chop it to get a chunky texture as well. Next, you have to mix in all the ingredients, give it a quick stir, and that’s it! Delicious vegan guacamole dip is ready!

What to serve with guacamole?

The thing about guacamole is that it is versatile. You can use it as a dip or spread, and it will taste just perfect. Above all, because of its light flavor, it goes perfectly well with everything. Here are a few ideas of serving guac with:

  • Chips: whether it is flour, or corn tortilla chips, nachos, guac is widely served with these.
  • Quesadillas: you can use it in quesadillas alone or with another ingredient like shredded chicken or pulled red meat.
  • Burritos: guacamole makes up an essential component of a breakfast burrito.
  • Vegetables: you can serve it with vegetable sticks like carrot, celery, etc., and it will taste perfect.
  • Toast: use it as a spread over toast, and it is a perfect breakfast or snack.

How to store guacamole?

Avocado doesn’t have a long shelf life, and that’s the case with guacamole as well. So, if you have leftover guac, do remember that it won’t stay fresh for up to two days. Even if you properly store it, it will get stale after two days. You can know that the guac is stale when it starts changing its color. It will start turning brown.

Now, to store avocado, place it in a dry container. Smooth out the surface using the back of a spoon. When the guacamole’s surface is perfectly smooth, pour in a little water, just enough to cover the surface to about half an inch. Make sure you have about one-inch empty space in the container. Next, seal the container with an airtight lid and place it in the refrigerator. It will stay fresh for up to two days. When you want to use the stored guac, discard the water first, stir the guac and then use it.

Moreover, you can also freeze guacamole. It is a better option to store it. Simply mash the avocado and place it in a plastic bag, and store it. It will stay fresh for up to two months. However, make sure you don’t add other ingredients and vegetables to it. You can thaw the frozen guacamole and add the ingredients to it later.

Other Vegan Dips

close up guacamole in a blue bowl on white background

If you enjoyed this post and would love to see more, join me on YoutubeInstagramFacebook & Twitter!

Get discounted copies of my cookbook here.

Also please leave a star rating ;-)

Need some encouragement on your Healthier Steps journey?

Join our Facebook groups, sharing lots of delicious vegan and gluten-free recipes, health tips, etc., from our members. Please join us and invite your friends to Gluten-Free and Vegan For Beginners and Vegan Recipes With Love.

 

Categories

Nutrition

(Per serving)
  • Energy: 153 kcal / 640 kJ
  • Fat: 9 g
  • Protein: 2 g
  • Carbs: 13 g

Cooking Time

  • Preparation: 15 min
  • Ready in: 15 min
  • For:
  • 6 Servings

Ingredients

Instructions

  1. Cut avocados in half, remove the seeds. Scoop flesh and place into a bowl.
  2. Add lime juice to slow down oxidation. Add salt, cumin, and cayenne pepper.
  3. Mash with a fork. Stir in garlic, tomato, onion, and cilantro.
  4. You can also place the avocado pit in the guacamole, cover with plastic wrap and refrigerate to further retard oxidation
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.