Chunky Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
55%
Chunky Guacamole
75 min.
4
459kcal

Suggestions

Ingredients

  •  avocados ripe
  • handful cilantro leaves fresh finely chopped
  •  garlic clove minced
  •  juice of lime juiced
  • servings kosher salt and pepper black freshly ground
  • servings olive oil extra-virgin
  • 0.5  onion red chopped
  •  serrano chiles sliced

Equipment

  • mixing bowl
  • plastic wrap

Directions

  1. Watch how to make this recipe.
  2. Halve and pit the avocados. Scoop out the flesh with a tablespoon into a mixing bowl. Mash the avocados with a fork, leaving them somewhat chunky.
  3. Add the remaining ingredients, and fold everything together to gently mix.
  4. Lay a piece of plastic wrap right on the surface of the guacamole so it doesn't brown and refrigerate 1 hour before serving.

Nutrition Facts

Calories459kcal
Protein3.56%
Fat79.52%
Carbs16.92%

Properties

Glycemic Index
40.25
Glycemic Load
1.84
Inflammation Score
-7
Nutrition Score
19.658260843028%

Flavonoids

Cyanidin
0.66mg
Epicatechin
0.74mg
Epigallocatechin 3-gallate
0.3mg
Eriodictyol
0.49mg
Hesperetin
2.02mg
Naringenin
0.09mg
Apigenin
0.01mg
Luteolin
0.14mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
3.93mg

Nutrients percent of daily need

Calories:459.04kcal
22.95%
Fat:43.6g
67.08%
Saturated Fat:6.22g
38.91%
Carbohydrates:20.87g
6.96%
Net Carbohydrates:6.9g
2.51%
Sugar:2.42g
2.69%
Cholesterol:0mg
0%
Sodium:16.26mg
0.71%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.4g
8.79%
Fiber:13.97g
55.88%
Vitamin K:54.46µg
51.87%
Folate:169.02µg
42.26%
Vitamin E:6.28mg
41.84%
Vitamin C:29.72mg
36.02%
Potassium:1040.09mg
29.72%
Vitamin B5:2.85mg
28.54%
Vitamin B6:0.57mg
28.39%
Copper:0.4mg
20.15%
Vitamin B3:3.61mg
18.04%
Manganese:0.34mg
17.12%
Vitamin B2:0.27mg
16.08%
Magnesium:62.74mg
15.69%
Phosphorus:114.64mg
11.46%
Vitamin B1:0.15mg
10.03%
Zinc:1.35mg
9%
Vitamin A:401.19IU
8.02%
Iron:1.3mg
7.22%
Calcium:33.37mg
3.34%
Selenium:1.03µg
1.47%