Easy Guacamole without Onion

Enjoy an easy-to-make creamy, fresh and flavourful homemade guacamole recipe without onions or garlic.

Guacamole is so easy to make that it hardly requires a recipe. However, I thought I’d share how I like it without onion or garlic.

Why make guacamole without onions?

Some people simply don’t enjoy the garlic or onion breath they get after eating guacamole. While others may be avoiding onion and garlic due to digestive issues, such as those with IBS following a low-FODMAP diet. Thus, I have created this onion-free recipe for guacamole.

Despite being garlic- and onion-free, this recipe has lots of flavour with jalapeños and cumin powder. The chives are a low-FODMAP alternative that provides a mild onion flavour.

How to make onion-free guacamole

To make this low-FODMAP guacamole, you will need:

• Avocado
• Lemon
• Fresh coriander
• Chives
• Jalapeños (although optional)
• Salt
• Cumin powder

Now, I know guacamole is also generally made with lime, which adds acidity to balance out the richness of avocado and reduce browning. However, here in New Zealand, limes are harder to come by than lemons and significantly more expensive when they are.

For this reason, I chose to use lemon to make guacamole. However, if you’ve got access to limes, feel free to swap them.

You could also try your guacamole with a sprinkle of chilli flakes or cracked pepper. Finely diced capsicum or tomatoes can add more texture, while a drizzle of olive oil or a dollop of Greek yogurt can add creaminess.

Easy techniques to make guacamole

You don’t need any fancy equipment to make guacamole.

I simply use a fork to mash the avocado and combine the other ingredients.

However, guacamole can also be made with a mortar and pestle or food processor. Crushing the ingredients can help release more flavour and achieve a smoother texture if preferred.

How to choose the best avocados for guacamole

The most important consideration for making deliciously creamy guacamole is to choose ripe avocados, not underripe or overly ripe.

Choose avocados that yield a little when you gently squeeze them in a cupped hand. Underripe, they won’t have any mashing potential, but overripe, they can be mushy and stringy, resulting in undesirably slimy guacamole—yuk.

So, choose a yielding, dark-skinned avocado with vibrantly green flesh that can easily be mushed with a fork. Discard any bruised or browned spots if your avo has them.

Now that you’ve got your avocados, it’s a matter of adding the remaining ingredients to get guacing.

Why this guacamole recipe is perfect for a low-FODMAP diet

This guacamole recipe is perfect for those following a low-FODMAP diet, as I have omitted the garlic and onion, both high in the FODMAP subgroup ‘fructans’.

Some people with IBS, myself included, are sensitive to these fructans despite both onion and garlic being a great source of nutrition and prebiotic fibres. Fortunately, I can eat more onion and garlic now, but I still enjoy my guacamole free of them both.

Avocado is categorised as low-, moderate- or high-FODMAP depending on the serving size.

A serving of 30 g of avocado is considered low-FODMAP, which is about three tablespoons of mashed avocado. How much avocado you can eat in a day will depend on the phase of the FODMAP diet and how your body responds to it.

Check out the Monash University website or app to find out what foods are low- or high-FODMAP.

If you don’t have digestive concerns, enjoy guacamole to your heart’s content with an awareness of how it feels to your body and satisfies your taste buds and hunger.

Why enjoy guacamole as a nourishing snack

Guacamole is a nutrient-dense snack, rich in health-promoting fats and high fibre. The lemon and coriander add antioxidants. It is a satisfying snack with wholegrain crackers or veggie sticks.

How to serve and enjoy guacamole

Guacamole is best if allowed to chill for 20-30 minutes before serving, as it helps the flavours meld together and gives it a cool freshness.

Enjoy your guacamole:

• Garnished with a sprig of coriander or wedge of lemon or lime
• Sprinkled with smoked paprika, chilli powder or cracked pepper
• As a dip with veggie sticks, crackers, corn chips or polenta fries for a snack
• On a savoury platter
• As a spread in place of butter or mayo on sandwiches or wraps
• Dolloped on nachos, tacos or a Mexican-flavoured grain bowl
• As a condiment alongside potato fritters or quesadillas

Yum!

How to store guacamole to keep it fresh

Guacamole will keep for up to three days after making.

Store it in a small container that minimises the surface area and thus exposure to oxygen, which will cause it to brown.

If the surface does turn brown, scoop it off before serving, or if it is only slightly brown or there is some liquid separating, you can stir that through. However, if there is any puddling of brown liquid and the guacamole beneath has lost its vibrant green, it’s time to throw it out.

Other ways to help your guacamole stay fresh is to squirt the top of it with lemon juice. A half-inch layer of water gently poured over the top of flattened guacamole can keep it green and fresh—simply pour out the water and stir before serving. Or you can cover it with cling wrap that is touching the surface to avoid contact with air.

Let me know how you go or if you have any tips for making or storing guacamole.

Looking for more delicious dip recipes?

If you are looking for other dip recipes for snacking or to add to a savoury platter, check out my recipes for:

• Beetroot Hummus
• Sundried Tomato Hummus

Alternatively, if you are looking for a dessert recipe that uses avocados, you can’t go past chocolate mousse made with a base of creamy avocado.