Written by Rachel Carson, Dietetic Intern
In Latin America there are many different ways to make guacamole with a variety of ingredients. One of my favorites is the Chilean version with avocados that my mom always made as an appetizer, with an addition of protein-rich edamame.
For me, guacamole has always been a centerpiece in moments that foster both connection and happiness. I have memories of making it with friends, after my shifts working as a waitress with my coworkers, while watching soccer games in my living room, and at monthly family gatherings along with so many other celebrations. I am so happy I get to share a piece of that connection I felt back in Chile with my loved ones with you.
Edamame Guacamole Nutrition
This edamame guacamole is not only delicious and great to share with family and friends, but it is also very nutritious to have as a balanced snack during the day.
Edamame are soybeans that have been picked before ripening. Soy is a high-quality plant protein, meaning that it contains all 9 essential amino acids (EAAs) in amounts considered adequate should soy be the only protein source consumed. While all EAAs are found at some level in all plant foods, soy is special because the quantities of its EAAs are most easily absorbed for recovery and muscle building compared to other plant proteins.
Avocados are high in mono-unsaturated fat which supports brain health, joint health, and recovery. They are also a rich source of potassium and fiber, which are important for fluid balance and gut health, respectively. Tomatoes, onions, lime juice, jalapeño, and garlic provide flavor and a variety of vitamins, minerals, and antioxidants.
Ways to Guac!
To make this guac recipe into a balanced snack, optimal for muscle recovery during the day, you can have it along with your favorite chips! If you want an extra boost of protein in your crunchy accompaniment you can add bean chips which provide both protein and fiber. I normally have it with corn tortilla chips myself, but chips of any kind that you enjoy are perfect.
You can also use your guac as a taco topping or as centerpiece in a crudités platter made of broccoli, celery carrots, and any crunchy vegetable you can think of.
If you have leftovers the day after making it, you can slather it on a side of toast to have with your eggs in the morning, or have it on wraps and sandwiches during the day.
Edamame Guacamole Recipe
- 1 cup of frozen shelled edamame
- 3 medium or 2 large avocados (peeled and pitted)
- ¼ cup finely chopped tomatoes
- ½ red onion (finely chopped if you like chunky guacamole, grated if you like a smooth consistency)
- Juice of 1 lime
- 1 medium jalapeño (finely chopped, seeded, unless you enjoy extra spicy guacamole)
- 3 cloves of garlic (or more to taste)
- ½ tsp of sea salt (or more to taste)
- 2-3 tbsp of water
- ½ tsp of chili powder (optional)
- ¼ cup of chopped cilantro (optional)
- Cook the edamame as directed on the package, drain, rinse with cold water and let it cool.
- In a food processor or blender place 2 tbsp of water (or more as needed), garlic, and edamame and blend until smooth, if you like smooth guacamole, add 1 and ½ of the avocados and blend until smooth.
- In a separate bowl mash the avocados (or remaining ones), and mix in the tomatoes, onion, lime juice, jalapeño, sea salt, and optional chili powder and chopped cilantro.
- Mix the edamame and garlic mixture, place in a serving bowl and enjoy!