Guacamole ingredients and top tips
The perfect guacamole recipe requires the perfect ingredients. But what are they? And are there any allergens among them?
We’re looking into all the things you need to know about guacamole, as well as some top tips for making this delicious dip.
These are the big questions people are asking about guacamole:
- What is guacamole?
- What are the ingredients for guacamole?
- Does guacamole have carbs?
- Is guacamole vegan?
- Does guacamole contain gluten?
- Is guacamole a junk food?
- Does guacamole contain any allergens?
- How do you make guacamole?
- Does guacamole freeze well?
- Is guacamole spicy?
- Why does guacamole turn brown?
Now let’s find out what the answers are...
What is guacamole?
Guacamole is an avocado-based Mexican dip, now popular throughout the world. It takes its name from the Classical Nahuatl word “āhuacamōlli”, which translates to “avocado sauce” in modern English, and the first known recording of its existence came from a description of a guacamole recipe in “A New Voyage Around the World” by English privateer and naturalist William Dampier.
Avocado is the main ingredient in guacamole, where it is mashed together with other components such as onion, coriander and garlic, then mixed with lime juice and seasoning.
What are the ingredients for guacamole?
Ripe vocados, (red or brown) onion, coriander, lime juice and seasoning are the primary ingredients in a traditional guacamole (with avocado being the principal), plus tomatoes and jalapeño peppers in many recipes. Garlic and spices may also be included in some varieties.
Top tip!
Only use a ripe avocado - an under ripe avocado not only won’t taste right, it won’t mash easily either and the dip’s texture will be off.
Does guacamole have carbs?
Guacamole is a low-carb food, with 2-3 (net) carbs per 100g, making it suitable for those following low-carb and Keto diets. Additionally, the main ingredient in guacamole - avocado, is known for being rich in monounsaturated fats and keeping you fuller for longer.
Is guacamole vegan?
Yes guacamole is vegan and suitable for those following a plant-based diet. All of the ingredients in guacamole are vegan
Top tip!
It’s better to use no tomatoes than pale, watery tomatoes, which will dilute the taste of the guacamole and give it a greyish tinge.
Does guacamole contain gluten?
No, guacamole does not contain gluten, and is suitable for those with an intolerance or allergy to Cereals containing Gluten and those with Coeliac Disease.
The ingredients in guacamole, such as tomatoes, onion and avocado are naturally gluten-free.
Is guacamole a junk food?
Traditional, home made guacamole is not considered a junk food, and is actually very good for you. Ingredients such as onions, tomatoes, coriander and lime juice are rich in vitamins C, K and A, antioxidants and potassium, whilst avocado (the main ingredient in guacamole) is known for its monounsaturated fat content.
Monounsaturated fats are the good fats that help lower cholesterol, keep you fuller for longer and contribute to skin health.
However, heavily processed guacamole is not healthy and will likely be full of hidden sugars and salts, upping the calories and lowering the nutritional value.
Top tip!
Don’t skimp on the seasoning - the salt, pepper and lime juice are necessary for bringing out the flavour of the other ingredients.
Does guacamole contain any allergens?
No, traditional guacamole does not contain any of the 14 major food allergens.
How do you make guacamole?
You make guacamole by mashing ripe avocados in a bowl with a potato masher, or a hand mixer until they are chunky but creamy, and mixing in other ingredients such as chopped onions, tomatoes, coriander and jalapeño peppers.
You then add lime juice and seasoning like salt and pepper to taste and stir well before covering over tightly with clingfilm and refrigerating for at least 30 minutes to allow the flavours to develop.
Does guacamole freeze well?
Guacamole can be frozen for up to 3 months, though if it is not in an air sealed container or air is trapped in the container with the guacamole it may begin to brown.
Not all of the ingredients in guacamole freeze particularly well, so it may be better to freeze mashed avocado and then add the other ingredients fresh after thawing.
Is guacamole spicy?
Most people would not consider guacamole to be spicy, though if jalapeño peppers are among the ingredients some people may find it spicy. Spices can be added to guacamole to give it a kick.
Top tip!
Make sure your lime juice ratio is perfect by using this rule - 2 teaspoons of lime juice per medium avocado.
Why does guacamole turn brown?
If left out in the open - or even if refrigerated and not in an airtight container, guacamole will begin to turn brown due to a process called oxidation. This is a chemical reaction and does not make the guacamole unsafe to eat (so long as it is not more than 2 days old and has been kept chilled), though it might taste a little bitter.
Top tip!
Don’t overblend or mash your avocados, as keeping them quite chunky is important for traditional guacamole’s texture. You can mince or finely chop other ingredients such as onion, coriander or tomato if that is your preference.
