Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
29%
Guacamole
15 min.
3
231kcal

Suggestions

Ingredients

  • tablespoons cilantro leaves fresh roughly chopped
  • cloves garlic 
  •  hass avocados ripe
  •  juice of lime juiced
  • 0.5 teaspoon kosher salt 
  •  plum tomatoes diced cored ripe
  • 0.3  to with seeds), minced
  • 0.5 small or red yellow minced

Equipment

  • bowl
  • knife
  • spatula
  • cutting board

Directions

  1. Soak the onion in cold water for 15 minutes.
  2. Drain and transfer to a large bowl.
  3. On a cutting board, lightly sprinkle the garlic with 1/4 teaspoon of salt and smash it into a paste with the side of a cook's knife.
  4. Transfer the paste to the bowl with the onion.
  5. Using a knife cut the avocados in half, rotating around the seeds.
  6. Remove the seeds and discard. Using the knife, carefully make several slashes in the avocado flesh. Using a spoon, scoop the avocado flesh into the bowl with the onion and garlic. Repeat with the remaining avocado.
  7. Add the lime juice, cilantro, tomato, and jalapeno, to taste, to the avocados. Using a rubber spatula or large fork, mix until just combined, keeping the guacamole chunky. Season with salt, to taste.
  8. Serve immediately.

Nutrition Facts

Calories231kcal
Protein5.13%
Fat70.32%
Carbs24.55%

Properties

Glycemic Index
66.33
Glycemic Load
1.77
Inflammation Score
-6
Nutrition Score
13.410434728083%

Flavonoids

Cyanidin
0.44mg
Epicatechin
0.5mg
Epigallocatechin 3-gallate
0.2mg
Eriodictyol
0.22mg
Hesperetin
0.9mg
Naringenin
0.18mg
Luteolin
0.02mg
Isorhamnetin
0.92mg
Kaempferol
0.14mg
Myricetin
0.06mg
Quercetin
4.13mg

Nutrients percent of daily need

Calories:231.33kcal
11.57%
Fat:19.78g
30.43%
Saturated Fat:2.87g
17.95%
Carbohydrates:15.54g
5.18%
Net Carbohydrates:5.88g
2.14%
Sugar:2.44g
2.72%
Cholesterol:0mg
0%
Sodium:399.42mg
17.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.25g
6.5%
Fiber:9.66g
38.64%
Vitamin K:30.98µg
29.51%
Folate:116.66µg
29.17%
Vitamin C:22.67mg
27.48%
Potassium:749.73mg
21.42%
Vitamin B6:0.42mg
20.84%
Vitamin E:2.96mg
19.74%
Vitamin B5:1.93mg
19.32%
Copper:0.28mg
14.2%
Manganese:0.28mg
13.8%
Vitamin B3:2.52mg
12.61%
Magnesium:44.52mg
11.13%
Vitamin B2:0.19mg
11.06%
Phosphorus:84.85mg
8.48%
Vitamin A:403.91IU
8.08%
Vitamin B1:0.11mg
7.53%
Zinc:0.96mg
6.39%
Iron:0.89mg
4.92%
Calcium:27.94mg
2.79%
Selenium:0.93µg
1.33%