Updated: November 5th, 2020

There are many ultimate appetizers to delight in for just about every season of a sport or event. But not every food receives its own national day and leaves the world captivated like this green goodness. While the trick to making perfect guacamole will always be using good, ripe avocados, adding green peas makes it low-fat, equally delicious and the brightest hue of green! When you need a healthy alternative to fatty dips and cheeses, check out this twist by MUIH Nutrition student Ruth Abate, MS.


  • 1 cup drained and rinsed canned green peas, or 1 cup fresh or frozen green peas
  • 1 ripe avocado
  • 1/2 cup mild salsa (commercial variety)
  • 1 garlic clove, minced or pressed (about 1/2 teaspoon)
  • 1 green onion, thinly sliced (optional)
  • 1/8 cup fresh lemon juice, or to taste
  • 1/2 teaspoon ground cumin
  • 1 tablespoon minced fresh cilantro (optional)
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon black pepper, or to taste

Directions: If using fresh or frozen peas, blanch them by placing in boiling water for 2 minutes to soften. Drain peas and immediately shock with cold water to prevent further cooking. Place in either a mixing bowl or food processor. Cut the avocado in half from stem to bottom. Remove the pit and use a spoon to scoop out the inside. For a chunky guacamole, mash avocado and peas together using a potato masher or fork. If a creamy texture is desired, use a food processor. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using). Add salt and black pepper to taste.

Makes 10 servings

Ruth Abate is a student in MUIH’s Master of Science in Nutrition and Integrative Health and enrolled in the Nutrition Internship Program.