Good-for-You Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
24%
Good-for-You Guacamole
45 min.
7
69kcal

Suggestions

Ingredients

  • large avocado pitted ripe peeled cut in half and
  • sprigs cilantro leaves 
  •  garlic cloves 
  • 0.3 cup green onions chopped
  • 0.5 teaspoon ground cumin 
  • 1.5 tablespoons juice of lime fresh
  • cup peas green frozen
  • 0.3 cup bottled salsa 

Equipment

  • food processor
  • plastic wrap

Directions

  1. Place peas in a vegetable steamer. Steam, covered, 4 minutes or until peas are tender.
  2. Combine peas, avocado, and remaining ingredients in a food processor; pulse just until combined. Cover surface of guacamole with plastic wrap. Chill until ready to serve.
  3. Serve the dip with baked whole-grain tortilla or pita, or slightly steamed carrot sticks and other veggies.
  4. Serve it as a spread on a tortilla; roll up the tortilla.

Nutrition Facts

Calories69kcal
Protein10.7%
Fat52.23%
Carbs37.07%

Properties

Glycemic Index
26.19
Glycemic Load
1.15
Inflammation Score
-4
Nutrition Score
6.1617391213127%

Flavonoids

Cyanidin
0.09mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.07mg
Hesperetin
0.29mg
Naringenin
0.01mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
1.08mg

Nutrients percent of daily need

Calories:69.47kcal
3.47%
Fat:4.37g
6.73%
Saturated Fat:0.63g
3.96%
Carbohydrates:6.98g
2.33%
Net Carbohydrates:3.54g
1.29%
Sugar:1.88g
2.09%
Cholesterol:0mg
0%
Sodium:65.57mg
2.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.02g
4.03%
Vitamin K:22.93µg
21.84%
Vitamin C:13.59mg
16.47%
Fiber:3.45g
13.78%
Folate:40.53µg
10.13%
Manganese:0.17mg
8.35%
Vitamin A:369.75IU
7.4%
Vitamin B6:0.14mg
7.08%
Potassium:239.99mg
6.86%
Vitamin B1:0.08mg
5.59%
Vitamin B3:1.09mg
5.43%
Copper:0.11mg
5.38%
Vitamin E:0.8mg
5.32%
Magnesium:18.59mg
4.65%
Vitamin B5:0.46mg
4.58%
Phosphorus:44.68mg
4.47%
Vitamin B2:0.07mg
4.38%
Iron:0.69mg
3.83%
Zinc:0.5mg
3.33%
Calcium:17.98mg
1.8%
Selenium:0.74µg
1.05%
Source:My Recipes