Classic Chunky Guacamole

This chunky guacamole is a fresh, flavorful blend of creamy avocados, zesty lime, and crisp ingredients, perfect for dipping or enjoying on your favorite taco recipe.

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Avocados are one of the best (and tastiest!) sources of healthy fats on a whole food, plant-based diet. They are creamy, satiating, and go well with almost anything. While they are no doubt great on their own, this recipe for Classic Chunky Guacamole takes them to the next level! It blends fresh vegetables, like diced onions and tomatoes, with chopped cilantro, salt, and lime juice to create a simple yet fantastic topping for tacos, nachos, enchiladas, or burrito bowls. Dip warm baked whole-grain tortilla chips or corn chips into a fresh bowl of this guacamole and enjoy it as a nutritious snack or party food!

Ways to Eat Chunky Guacamole

This guacamole can be enjoyed as a yummy topping on many of our healthy plant-based recipes, such as:

• Hearty Plant-Based Chili – This yummy plant-based chili comes out perfect every time! We love it over cooked brown rice or quinoa; or try it with a slice of whole-grain sourdough bread for the ultimate comfort food!

• Hormone-Friendly Tortilla Soup – This vibrant vegan tortilla soup is a hearty, nourishing meal packed with plant-based protein, fiber, and hormone-supportive ingredients.

• Lentil Walnut Tacos with Tahini Lime Sauce – These “meaty” plant-based tacos have a savory filling balanced perfectly with fresh veg and zesty, lightly sweet tahini lime sauce.

• Tofu Scramble with Spinach – This tofu scramble is warm, satisfying, and loaded with plant-powered protein. It’s quick to make, full of flavor, and gives you the kind of long-lasting energy you want for a busy day.

• Black Bean & Lentil Enchiladas – Black beans, lentils, and quinoa come together in these flavor-loaded vegan enchiladas, drenched in savory enchilada sauce and topped with luscious cashew cheese.

Why This Recipe is Great for Menopause

Some foods are better than others when it comes to managing menopause symptoms and keeping you healthy during this stage of life. Here are a few ways these whole food ingredients can be supportive.

Hass Avocados: Eating a serving of avocados twice per week may help reduce the risk of heart disease thanks to being high in healthy monounsaturated fats, fiber, and vitamins (such as folate).

Zesty Onions and Garlic: Two commonly used ingredients for adding flavor and nutrients in cooking are onion and garlic. But there is more value in them than you might think. They contain compounds that may help reduce cancer risk, protect heart health, and boost immunity.

Red Tomatoes: Tomatoes contain a compound called lycopene. This is what gives tomatoes their red pigment. When consumed, lycopene acts as an antioxidant, aiding in cancer prevention.

Fresh Cilantro: Cilantro may help balance blood sugar. As a woman’s hormones shift, the decline in estrogen may reduce insulin sensitivity, leading to more serious health issues.

How to Make Classic Chunky Guacamole

See the full recipe card with measurements and instructions below.

What You’ll Need:

• Hass avocados
• white onion
• fresh tomatoes
• garlic clove
• salt
• cilantro
• lime (juiced)

How to Make this Recipe:

1. Scoop out the flesh of the avocados into a medium-sized bowl, discarding the skin and pit. Mash well with a fork.

2. Add the onion, tomatoes, garlic, salt, cilantro, and lime juice. Mix to combine.

3. Serve immediately with warm baked tortilla chips, or spoon over tacos or enchiladas.

Notes & Storage:

Storage: Guacamole is best enjoyed fresh, but we have had luck with overnight refrigeration. Keep in an airtight container with plastic wrap directly touching the surface of the guacamole to help prevent browning.

Notes:

1. Adjust Seasonings: Taste and adjust the amount of salt and lime juice, adding more as needed.
2. Add Heat: To make this spicier, add a tablespoon of finely diced fresh jalapeño. Alternatively, add a splash of hot sauce or dash of cayenne pepper.
3. Other Uses for Guacamole: We love guacamole on a variety of dishes. It goes great on veggie burgers, wraps, toast, sandwiches, bagels, grain bowls, salads, flatbread, and baked potatoes.