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Mexican-style avocado dip
An easy starter for informal entertaining. Serve with tortilla chips or pitta bread strips.
What you need
- 2 large ripe avocados, peeled, halved and stone removed
- 2 tsp lemon juice
- 1 small onion, peeled and finely chopped
- 4 tomatoes, skinned, quartered, de-seeded and finely chopped
- 1 clove garlic, peeled and crushed
- 3 tsp chopped fresh coriander
- seasoning
- 6 tsp-45 ml soured cream, to taste
- To garnish
- 2 tsp chopped fresh coriander
- 1 tsp paprika
Method
Mash the avocado with the lemon juice. Mix in the remaining ingredients.
Pile into a serving dish. Garnish with fresh coriander and a sprinkling of paprika.
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Preparation 15 minutes Total 15 minutes -
Energy 223 kcal/serving Fat 5.57 g/serving Carbohydrates 70.55 g/serving Glycaemic Index 3 Glycaemic Load 0.65 
Serving suggestion
Pitta bread strips, tortilla chips or vegetable crudites.
Cook's tip
Keep the avocado stone in the dip until you're ready to serve. It will help to keep the dip's fresh colour.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 935 | 299 | 10475 | 8350 |
| Energy (kcal) | 223 | 71.6 | 2500 | 2000 |
| Protein (g) | 4.12 | 1.32 | ||
| Carbohydrate (g) | 18.5 | 5.92 | 345 | 275 |
| Fat (g) | 17.4 | 5.57 | 95 | 70 |
| Fat (saturated) (g) | 3.33 | 1.07 | ||
| Fibre (g) | 7.54 | 2.42 | ||
| Sodium (mg) | 31.1 | 9.96 | ||
| Salt (equivalent) (g) | 0.08 | 0.02 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 226 | 72.6 | 800 |
| Vitamin B-12 (µg) | 0.02 | 0.01 | 1 |
| Vitamin B-6 (mg) | 0.47 | 0.15 | 2 |
| Vitamin C (mg) | 45.9 | 14.7 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 2.15 | 0.69 | 10 |
| Zinc (mg) | 0.68 | 0.22 | 15 |
| Calcium (mg) | 35.2 | 11.3 | 800 |
| Folate (mcg) | 94.7 | 30.3 | 200 |
| Iron (mg) | 2.08 | 0.67 | 14 |
| Magnesium (mg) | 63.6 | 20.4 | 300 |
| Niacin (mg) | 3.21 | 1.03 | 18 |
| Pantothenic acid (mg) | 1.49 | 0.48 | 6 |
| Riboflavin (mg) | 0.24 | 0.08 | 1.6 |
| Phosphorous (mg) | 99.8 | 32.0 | 800 |
| Thiamin (mg) | 0.23 | 0.07 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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