Enlightened Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
17%
Enlightened Guacamole
45 min.
6
190kcal

Suggestions

Ingredients

  • tablespoons artichoke bottom cooked coarsely chopped (see notes)
  • 0.8 lb soft-ripe avocado pitted peeled coarsely chopped
  • 4.5 oz baked tortilla chips low-fat
  • tablespoons cilantro leaves fresh coarsely chopped
  •  green onion ends trimmed cut into 2-inch pieces ()
  •  jalapeño chili fresh stemmed seeded coarsely chopped
  • tablespoons juice of lime 
  • 0.3 cup peas frozen thawed
  • servings salt 

Equipment

  • food processor
  • bowl
  • knife

Directions

  1. In a food processor, whirl onion, chili, cilantro, peas, artichoke, avocado, and lime juice until a chunky paste. (Or with a knife, finely chop vegetables; add lime juice in step )
  2. Scrape mixture into a bowl and add salt to taste.
  3. Serve with chips for dunking.

Nutrition Facts

Calories190kcal
Protein8.26%
Fat43.25%
Carbs48.49%

Properties

Glycemic Index
35.39
Glycemic Load
0.83
Inflammation Score
-5
Nutrition Score
8.5995651742686%

Flavonoids

Cyanidin
0.19mg
Epicatechin
0.21mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.94mg
Apigenin
0.55mg
Luteolin
0.2mg
Kaempferol
0.03mg
Quercetin
0.43mg

Nutrients percent of daily need

Calories:189.92kcal
9.5%
Fat:9.6g
14.77%
Saturated Fat:1.4g
8.74%
Carbohydrates:24.22g
8.07%
Net Carbohydrates:18.41g
6.69%
Sugar:1.16g
1.29%
Cholesterol:0mg
0%
Sodium:294.65mg
12.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.12g
8.25%
Fiber:5.81g
23.24%
Vitamin K:19.56µg
18.63%
Vitamin C:13.67mg
16.57%
Folate:60.78µg
15.19%
Phosphorus:112.39mg
11.24%
Potassium:392.81mg
11.22%
Magnesium:44.69mg
11.17%
Vitamin B6:0.22mg
10.79%
Vitamin E:1.47mg
9.79%
Vitamin B2:0.15mg
8.84%
Vitamin B5:0.83mg
8.35%
Copper:0.16mg
8.17%
Vitamin B1:0.11mg
7.3%
Vitamin B3:1.33mg
6.64%
Manganese:0.13mg
6.58%
Selenium:3.72µg
5.31%
Zinc:0.73mg
4.9%
Iron:0.88mg
4.89%
Calcium:48mg
4.8%
Vitamin A:208.66IU
4.17%
Source:My Recipes