Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
79%
Guacamole
15 min.
2
765kcal

Suggestions

Ingredients

  •  avocados 
  • cups cilantro leaves fresh
  •  to 3 jalapenos 
  •  lime 
  • 12  roma tomatoes ripe fine (slightly under is )
  • servings salt 
  • servings tortilla chips for serving
  •  onions red yellow

Equipment

  • bowl
  • oven

Directions

  1. Halve the avocados lengthwise.
  2. Remove the pit and dice the flesh inside the shell. Squeeze the diced avocado into a bowl.
  3. Next, sprinkle on some salt and mash away with a fork until you get the avocado to the consistency you want.
  4. Now throw on a big pile of Pico de Gallo and stir together gently. Always test the guacamole with tortilla chips so you'll get a more accurate gauge of the salt content.
  5. Dice up equal quantities of onion and tomato. Roughly chop the cilantro.
  6. Now, slice 1 or 2 jalapenos in half. With a spoon, scrape out the seeds. (If you like things spicy, leave in some of the white membranes.) Dice the jalapenos very finely; you want a hint of heat and jalapeno flavor, but you don't want to cause any fires. Now dump the four ingredients into a bowl.
  7. Slice the lime in half and squeeze the juice from half a lime the bowl.
  8. Sprinkle with salt, and stir together until combined. Be sure to taste the pico de gallo and adjust the seasonings, adding salt or more diced jalapeno if needed.

Nutrition Facts

Calories765kcal
Protein6.62%
Fat55.24%
Carbs38.14%

Properties

Glycemic Index
100.5
Glycemic Load
10.45
Inflammation Score
-10
Nutrition Score
48.463043316551%

Flavonoids

Cyanidin
0.99mg
Epicatechin
1.12mg
Epigallocatechin 3-gallate
0.45mg
Hesperetin
14.4mg
Naringenin
3.67mg
Apigenin
0.02mg
Luteolin
0.22mg
Isorhamnetin
8.27mg
Kaempferol
1.41mg
Myricetin
0.53mg
Quercetin
44.96mg

Nutrients percent of daily need

Calories:765.31kcal
38.27%
Fat:51.23g
78.81%
Saturated Fat:7.4g
46.28%
Carbohydrates:79.6g
26.53%
Net Carbohydrates:48.84g
17.76%
Sugar:20.27g
22.52%
Cholesterol:0mg
0%
Sodium:340.39mg
14.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.81g
27.62%
Vitamin C:124mg
150.3%
Vitamin K:151.61µg
144.39%
Fiber:30.76g
123.04%
Vitamin A:4790.44IU
95.81%
Folate:351.11µg
87.78%
Potassium:2788.06mg
79.66%
Vitamin B6:1.42mg
70.87%
Vitamin E:10.25mg
68.31%
Manganese:1.15mg
57.5%
Vitamin B5:5.26mg
52.62%
Copper:0.95mg
47.41%
Magnesium:176.65mg
44.16%
Vitamin B3:8.31mg
41.53%
Phosphorus:374.26mg
37.43%
Vitamin B2:0.57mg
33.48%
Vitamin B1:0.48mg
32.07%
Zinc:3.37mg
22.44%
Iron:3.96mg
21.98%
Calcium:164.59mg
16.46%
Selenium:3.6µg
5.14%