Corn and Black Bean Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
37%
Corn and Black Bean Guacamole
20 min.
8
228kcal

Suggestions

Ingredients

  •  avocados pitted ripe peeled sliced
  • 15 ounce black beans drained and rinsed canned
  • 0.5 cup cilantro leaves fresh chopped to taste
  • cloves garlic minced
  • pinch ground pepper black to taste
  • tablespoons juice of lime fresh
  • 0.5  bell pepper red minced
  • 0.5  onion red minced
  • 0.3 teaspoon salt 
  • 15.3 ounce regular corn sweet drained canned

Equipment

  • bowl

Directions

  1. Stir red bell pepper, red onion, garlic, sweet corn, black beans, and avocado slices together in a large bowl.
  2. Mix lime juice, salt, black pepper, and cilantro into avocado mixture until desired texture is achieved.

Nutrition Facts

Calories228kcal
Protein10.91%
Fat43.68%
Carbs45.41%

Properties

Glycemic Index
31.06
Glycemic Load
6.43
Inflammation Score
-7
Nutrition Score
13.613043608873%

Flavonoids

Cyanidin
0.25mg
Epicatechin
0.28mg
Epigallocatechin 3-gallate
0.11mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
0.34mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
1.97mg

Nutrients percent of daily need

Calories:227.85kcal
11.39%
Fat:12.09g
18.59%
Saturated Fat:1.76g
11%
Carbohydrates:28.27g
9.42%
Net Carbohydrates:17.92g
6.52%
Sugar:3.63g
4.04%
Cholesterol:0mg
0%
Sodium:283.84mg
12.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.79g
13.58%
Fiber:10.35g
41.4%
Vitamin C:23.6mg
28.61%
Folate:111.66µg
27.91%
Potassium:685.61mg
19.59%
Vitamin K:19.59µg
18.66%
Manganese:0.36mg
17.88%
Vitamin B6:0.34mg
17.01%
Vitamin B5:1.62mg
16.2%
Phosphorus:144.31mg
14.43%
Magnesium:56.86mg
14.22%
Copper:0.28mg
14.07%
Vitamin B3:2.65mg
13.27%
Vitamin B1:0.19mg
12.37%
Vitamin B2:0.2mg
11.99%
Vitamin E:1.76mg
11.75%
Vitamin A:556.8IU
11.14%
Iron:1.75mg
9.72%
Zinc:1.15mg
7.68%
Calcium:34.03mg
3.4%
Selenium:1.26µg
1.8%
Source:Allrecipes