Wednesday, July 13, 2011

Guacamole with Mashed White Beans

Guacamole is one of my favorite snacks.  It's also a great side or topping for just about any Mexican-inspired main dish, and is full of healthy fats, nutrients, and - thanks to the addition of white beans in this recipe - even more fiber and a good dose of iron.  A lot of people might balk at the idea of adding mashed white beans to a perfectly good guacamole recipe.  But what I've surprisingly found, after making it this way for several years now, is that I actually miss the addition of white beans whenever I have it elsewhere.  Shocking, right?  Well, it sure was to me.

But maybe you're still wondering, why add the white beans if you can't even taste them? 

Over the past several years I've learned more and more about the health benefits of including beans as part of your regular diet, and this is by far one of my favorite ways to include them.  White beans are a good source of iron, low in calories and sugar, but high in dietary fibery and protein, which may help control hunger, curb weight gain, and moderate peak blood sugar (source:  Sounds good to me...especially that part about curbing weight gain.  Can't hurt, right? :)

I’ve made this guacamole for friends and guests many times, never mentioning the healthy addition of white beans, and no one has ever suspected a thing.  They always devour every last speck of it, so I'm taking that as a good sign.  Even my young toddler devoured it as part of his lunch the other day…by the SPOONFUL.

I should note that this recipe works great as a base recipe.  For example, if you’re like my husband and don’t like tomatoes, leave them out or cut back a bit.  Same for the onions.  Or if you just don't like red onion, use white onion.  If you like a little kick, don’t forget to add the jalapeno.  If you’re nervous about adding a whole can of white beans, then only add a ½ cup or even a ¼ cup...and then try adding more next time when you realize it doesn’t change the taste.  I'll admit, that's what I did at first...shhh.

Guacamole with Mashed White Beans
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2 ripe avocados
1 (15 oz.) can white beans (“Great Northern Beans”)
½ cup tomato, diced (plum tomatoes are my favorite for guacamole)
¼ cup red onion, finely chopped
Handful of fresh cilantro, roughly chopped
Pinch of salt (optional)
*Optional add-in:  1 jalapeno pepper, finely chopped

1.     Rinse and drain the white beans.  In a medium sized bowl, mash the white beans until smooth using the tines of a fork (or potato masher). 
2.     Scoop out the flesh of the 2 avocados and mash until combined with the white beans.  If you like your guacamole a little chunky, don’t mash until completely smooth.  Leave some chunks of avocado in the mix.
3.     Mix in the tomato, onion, (jalapeno if using), and cilantro.  Add a pinch of salt if desired, and serve with tortilla chips.


  1. Beans are awesome in my book. Anytime you can sneak them in, it's a bonus. Great blog!

  2. Love guacamole. Great way sneak in beans. Great recipe. I'm following.

  3. YUM!
    I love white beans (well also black beans, kidney beans, etc).
    Thanks for this twist :)

  4. Also meant to post that I am following now...only way I can keep up with the goodness you are producing.

  5. The white beans sound like a great addition to this - packing it with protein! Definitely willing to give it a try =)


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