Mediterranean Diet Avocado Puree

Creamy, vibrant, and packed with nutrients, this Mediterranean Diet Avocado Puree is a deliciously wholesome twist on traditional spreads. Featuring ripe avocados blended with the peppery richness of extra virgin olive oil, zesty fresh lemon juice, and aromatic garlic, this recipe bursts with Mediterranean flavors. The addition of fresh parsley and mint adds a refreshing herbal note, while a sprinkle of sea salt and black pepper ties everything together. With just 10 minutes of prep time and no cooking required, this quick and versatile dish is perfect as a dip for crunchy vegetable sticks, a topping for whole-grain bread, or a complement to grilled meats or fish. Healthy, heart-friendly, and irresistibly creamy, this avocado puree is the ultimate crowd-pleaser for any occasion.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 4

Ingredients

• 2 large ripe avocados
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 clove garlic
• 2 tablespoons fresh parsley
• 1 tablespoon fresh mint
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper

Directions

Step 1

Cut the avocados in half and remove the pits. Scoop the flesh into a medium-sized bowl.

Step 2

Finely mince the garlic clove.

Step 3

Chop the fresh parsley and mint finely.

Step 4

Add the extra virgin olive oil, fresh lemon juice, and minced garlic to the avocado in the bowl.

Step 5

Use a fork or potato masher to mash the avocados together with the other ingredients until smooth and creamy. Aim for a consistency with some small chunks for texture.

Step 6

Fold in the chopped parsley and mint.

Step 7

Season the puree with sea salt and black pepper. Adjust to taste.

Step 8

Transfer the avocado puree to a serving dish and drizzle a little more olive oil on top if desired.

Step 9

Serve immediately with whole-grain bread, vegetable sticks, or as a topping for grilled meats or fish.

Nutrition Facts

Serving size	471.4 grams (471.4g)

Amount per serving	% Daily Value*
Calories	898

Total Fat 87.00g	112%
Saturated Fat 12.60g	63%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2361mg	103%
Total Carbohydrate 38.40g	14%
Dietary Fiber 28.50g	102%
Total Sugars 1.60g
Protein 9.20g	18%

Vitamin D 0IU	0%
Calcium 116mg	9%
Iron 5mg	26%
Potassium 2079mg	44%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 80.4%

Protein: 3.8%

Carbs: 15.8%