Mediterranean Diet Creamy Avocado Sauce
Indulge in the luscious flavors of this Mediterranean Diet Creamy Avocado Sauce, a wholesome and versatile condiment that’s both nourishing and utterly delicious. Crafted with ripe avocados, tangy lemon, garlic cloves, and creamy Greek yogurt, this recipe balances vibrant herbs like fresh basil and parsley with a hint of red wine vinegar for a tangy, herby finish. Extra virgin olive oil and a touch of seasoning elevate the smooth texture, while a splash of water ensures the perfect consistency. In just 10 minutes, this no-cook delight is ready to enhance your favorite salads, grilled meats, or serve as a refreshing dip for veggies and crackers—an ideal addition to healthy Mediterranean-inspired meals. Perfect for meal prep, this chilled sauce guarantees a boost of flavor while supporting heart-healthy and nutrient-packed eating habits.
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Recipe Information
Ingredients
- 2 large ripe avocados
- 1 medium lemon
- 2 large garlic cloves
- 3 tablespoons extra virgin olive oil
- 1 cup Greek yogurt
- 0.5 cup fresh basil leaves
- 0.5 cup fresh parsley leaves
- 1 tablespoon red wine vinegar
- 1 teaspoon sea salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons water
Instructions
Cut the avocados in half, remove the pits, and scoop the flesh into a food processor or blender.
Squeeze the juice of the lemon into the blender, ensuring no seeds fall in.
Peel and roughly chop the garlic cloves before adding them to the avocado and lemon juice.
Add the extra virgin olive oil, Greek yogurt, fresh basil leaves, fresh parsley leaves, and red wine vinegar to the blender.
Season the mixture with sea salt and ground black pepper.
Add the water to the blender to help achieve a creamy consistency.
Blend all the ingredients until smooth and creamy, scraping down the sides of the blender as needed.
Taste the sauce and adjust the seasoning as desired, adding more salt or lemon juice for tang if necessary.
Chill the creamy avocado sauce in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
Serve the avocado sauce as a topping for salads, grilled meats, or as a dip for vegetables and crackers.
Nutrition Facts
Calories |
1229 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 102.7 g | 132% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2480 mg | 108% | |
| Total Carbohydrate | 58.8 g | 21% | |
| Dietary Fiber | 32.1 g | 115% | |
| Total Sugars | 10.0 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 450 mg | 35% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3002 mg | 64% | |
*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.
