Easy Authentic Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Easy Authentic Guacamole
15 min.
6
180kcal

Suggestions

Ingredients

  • large avocado ripe (should give a little when squeezed)
  •  jalapeno 
  • teaspoons juice of lime 
  • cup onion diced
  • 0.1 teaspoon pepper 
  • cup plum tomatoes diced
  • 1.5 teaspoons salt 

Equipment

  • bowl
  • plastic wrap
  • potato masher

Directions

  1. Wash and discard the peels and seeds of your avocados and put the remaining flesh in a medium sized bowl.2
  2. Add lime juice, salt and pepper and mash into the avocado with a fork or potato masher until smooth.3 Dice tomatoes, onion and jalapeño and stir into avocado mixture.
  3. Add more salt to taste.4 STORING: Put into serving dish and cover with plastic wrap so that the wrap is pressed directly on top of the guacamole (eliminating air exposure) and refrigerate until ready to serve.5 OPTIONAL PREP TIPS: Dicing Tomatoes - Half tomatoes then squeeze each half gently and use your fingers to get rid of seeds and excess juice then dice. Dicing Jalapeños - Slice the jalapeño in half lengthwise and pull out seeds and membrane. Slice lengthwise into long thin strips, then bunch the strips together and cut crosswise into very finely diced pieces. (Be sure to wash your hands and don't touch your eyes, I learned the hard way!).

Nutrition Facts

Calories180kcal
Protein5.46%
Fat68.23%
Carbs26.31%

Properties

Glycemic Index
28.17
Glycemic Load
1.72
Inflammation Score
-6
Nutrition Score
11.083478173484%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.04mg
Hesperetin
0.15mg
Naringenin
0.27mg
Luteolin
0.04mg
Isorhamnetin
1.34mg
Kaempferol
0.21mg
Myricetin
0.06mg
Quercetin
5.77mg

Nutrients percent of daily need

Calories:179.76kcal
8.99%
Fat:14.89g
22.91%
Saturated Fat:2.17g
13.54%
Carbohydrates:12.92g
4.31%
Net Carbohydrates:5.17g
1.88%
Sugar:2.96g
3.28%
Cholesterol:0mg
0%
Sodium:591.55mg
25.72%
Alcohol:0g
100%
Protein:2.68g
5.37%
Fiber:7.74g
30.97%
Vitamin C:20.69mg
25.08%
Vitamin K:24.84µg
23.65%
Folate:93.19µg
23.3%
Potassium:628.22mg
17.95%
Vitamin B6:0.33mg
16.62%
Vitamin E:2.39mg
15.91%
Vitamin B5:1.47mg
14.74%
Manganese:0.23mg
11.57%
Copper:0.23mg
11.36%
Vitamin B3:2.05mg
10.23%
Vitamin A:501.94IU
10.04%
Magnesium:36.72mg
9.18%
Vitamin B2:0.15mg
8.66%
Phosphorus:70.36mg
7.04%
Vitamin B1:0.1mg
6.37%
Zinc:0.76mg
5.08%
Iron:0.73mg
4.06%
Calcium:23.19mg
2.32%
Source:Food.com