Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
20%
Guacamole
5 min.
6
168kcal

Suggestions

Ingredients

  •  avocados ripe
  • tablespoons coriander fresh chopped
  • 0.5  chili fresh green minced to taste
  •  juice of lime juiced to taste
  • teaspoon salt 
  •  scallions white green finely sliced ( and parts)

Equipment

  • bowl

Directions

  1. Get everything, except the avocados, prepped when you get home. Just before you want to eat, peel and stone the avocados and put the flesh in a bowl. Don't worry about how pulpy you make the avocado, as it will be mashed. Dissolve the salt in the lime juice and pour it over. Then add the other ingredients and mash with a fork until you have a rough lumpy mixture. At all costs avoid turning it into a smooth puree; by its nature the avocado will be smooth anyway, but you want as many soft but form-holding clumps as possible.

Nutrition Facts

Calories168kcal
Protein4.82%
Fat72.07%
Carbs23.11%

Properties

Glycemic Index
17.33
Glycemic Load
0.86
Inflammation Score
-5
Nutrition Score
10.218695793463%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.33mg
Hesperetin
1.35mg
Naringenin
0.06mg
Kaempferol
0.11mg
Quercetin
1.07mg

Nutrients percent of daily need

Calories:168.18kcal
8.41%
Fat:14.8g
22.77%
Saturated Fat:2.14g
13.4%
Carbohydrates:10.68g
3.56%
Net Carbohydrates:3.55g
1.29%
Sugar:1.23g
1.37%
Cholesterol:0mg
0%
Sodium:408.81mg
17.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.23g
4.45%
Vitamin K:38.58µg
36.74%
Fiber:7.13g
28.53%
Folate:88.19µg
22.05%
Vitamin C:16.58mg
20.09%
Potassium:528.52mg
15.1%
Vitamin E:2.16mg
14.43%
Vitamin B5:1.42mg
14.22%
Vitamin B6:0.27mg
13.46%
Copper:0.2mg
10.13%
Vitamin B3:1.82mg
9.07%
Vitamin B2:0.14mg
8.22%
Manganese:0.16mg
8.02%
Magnesium:32.02mg
8.01%
Phosphorus:57.45mg
5.74%
Vitamin A:251.98IU
5.04%
Vitamin B1:0.08mg
5.04%
Zinc:0.69mg
4.59%
Iron:0.69mg
3.85%
Calcium:20.34mg
2.03%