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Recipe By Urban Nutrition Initiative

For a quick Meatless Monday dinner, prepare the guacamole and make some nachos with beans, fresh tomato salsa and some shredded lettuce. Easy!

Nutritional Information: 6, 4T servings, Calories: 262, Total Fat: 22.2g, Cholesterol: 0mg, Sodium: 596mg, Total Carbs: 18g, Dietary Fiber: 11.4g, Protein: 3.7g

6 servings in 10 minutes


  • 3 avocados – peeled, pitted, and mashed
  • 1 lime -juiced
  • 1 teaspoon salt
  • ½ cup onion – diced
  • 3 tablespoons fresh cilantro – chopped
  • 2 plum tomatoes – diced
  • 1 teaspoon garlic – minced
  • 1 pinch ground cayenne pepper (optional)
  • 1 pinch cumin (optional)


    1. In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion, cilantro, tomatoes, and garlic. Stir in optional spices.
    2. Refrigerate 1 hour for best flavor, or serve immediately.
Photo by Flicker user bookgrl / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

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Photo by Flicker user mollycakes / CC BY-NC 2.0

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