Essentials: Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
55%
Essentials: Guacamole
45 min.
3
453kcal

Suggestions


Welcome to the world of guacamole, where creamy avocados meet zesty flavors to create a delightful dip that’s perfect for any occasion! This Essentials: Guacamole recipe is not only a crowd-pleaser but also a healthy choice, boasting a health score of 55. Whether you're hosting a party, enjoying a casual snack, or looking for a delicious appetizer, this guacamole fits the bill.

Made with four ripe Haas avocados, this recipe is vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a variety of dietary preferences. With just 453 calories per serving, you can indulge without the guilt. The combination of freshly squeezed lemon juice, minced garlic, and a hint of Tabasco adds a refreshing kick that elevates the creamy texture of the avocados.

In just 45 minutes, you can whip up this vibrant dish that serves three people, making it ideal for sharing with friends or family. Perfect as an antipasti, starter, or snack, this guacamole is versatile enough to complement your favorite tortilla chips or fresh veggies. So grab your ingredients and get ready to impress your taste buds with this essential guacamole recipe!

Ingredients

  • teaspoon pepper black freshly ground
  • large garlic clove minced
  •  haas avocados ripe
  • teaspoon kosher salt 
  • tablespoons juice of lemon freshly squeezed ( 1 lemon)
  • 0.5 cup onion red
  • dashes all the tabasco sauce you handle 
  • medium tomatoes diced seeded

Equipment

  • bowl
  • knife

Directions

  1. Cut the avocados in half, remove the pits, and scoop the flesh into a large bowl.
  2. Immediately add the lemon juice, Tabasco, onion, garlic, salt, and pepper and toss well. Using a sharp knife, slice through the avocados in the bowl until they are finely diced.
  3. Add the tomatoes.
  4. Mix well and taste for salt and pepper.

Nutrition Facts

Calories453kcal
Protein5%
Fat71.81%
Carbs23.19%

Properties

Glycemic Index
55.67
Glycemic Load
3.11
Inflammation Score
-8
Nutrition Score
25.991304376851%

Flavonoids

Cyanidin
0.88mg
Epicatechin
0.99mg
Epigallocatechin 3-gallate
0.4mg
Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.49mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.21mg
Myricetin
0.08mg
Quercetin
5.72mg

Nutrients percent of daily need

Calories:453.34kcal
22.67%
Fat:39.57g
60.87%
Saturated Fat:5.75g
35.92%
Carbohydrates:28.74g
9.58%
Net Carbohydrates:9.61g
3.49%
Sugar:4.37g
4.86%
Cholesterol:0mg
0%
Sodium:804.54mg
34.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.2g
12.4%
Fiber:19.14g
76.55%
Folate:231.46µg
57.86%
Vitamin K:60.74µg
57.85%
Vitamin C:40.71mg
49.34%
Potassium:1464.77mg
41.85%
Vitamin B6:0.78mg
38.76%
Vitamin E:5.8mg
38.7%
Vitamin B5:3.83mg
38.27%
Manganese:0.57mg
28.37%
Copper:0.56mg
27.94%
Vitamin B3:4.97mg
24.83%
Magnesium:87.22mg
21.81%
Vitamin B2:0.37mg
21.66%
Phosphorus:160.75mg
16.07%
Vitamin A:738.41IU
14.77%
Vitamin B1:0.21mg
14.23%
Zinc:1.86mg
12.4%
Iron:1.74mg
9.68%
Calcium:48.56mg
4.86%
Selenium:1.4µg
2%