John’s great guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
27%
John’s great guacamole
15 min.
4
241kcal

Suggestions

Ingredients

  •  avocado ripe
  •  juice of lemon juiced
  • drops all the tabasco sauce you handle 
  •  to 5 chilies diced red deseeded finely
  • small bunch cilantro leaves chopped
  • small onion red finely chopped
  • tbsp olive oil 
  • servings salt to taste

Equipment

  • bowl

Directions

  1. Peel and stone avocados and put in a bowl. Mash using a fork until fairly smooth, but with a little texture. In a small bowl, mix together lemon juice, Tabasco sauce, chilli, coriander, onion, olive oil and salt. Fold this through the avocado. Make it just before serving and dont put it in the fridge.

Nutrition Facts

Calories241kcal
Protein4.03%
Fat76.22%
Carbs19.75%

Properties

Glycemic Index
36
Glycemic Load
1.68
Inflammation Score
-6
Nutrition Score
12.097391299579%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
6.67mg

Nutrients percent of daily need

Calories:240.51kcal
12.03%
Fat:21.89g
33.67%
Saturated Fat:3.13g
19.55%
Carbohydrates:12.76g
4.25%
Net Carbohydrates:5.3g
1.93%
Sugar:2.66g
2.95%
Cholesterol:0mg
0%
Sodium:256.93mg
11.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.6g
5.2%
Vitamin C:33.19mg
40.23%
Vitamin K:33.25µg
31.67%
Fiber:7.45g
29.82%
Folate:92.08µg
23.02%
Vitamin E:3.24mg
21.57%
Vitamin B6:0.36mg
17.89%
Potassium:584.93mg
16.71%
Vitamin B5:1.48mg
14.76%
Copper:0.22mg
11.13%
Manganese:0.21mg
10.51%
Vitamin B3:1.95mg
9.77%
Vitamin B2:0.15mg
9.04%
Magnesium:35.56mg
8.89%
Vitamin A:393.03IU
7.86%
Phosphorus:66.85mg
6.69%
Vitamin B1:0.09mg
6.13%
Zinc:0.74mg
4.9%
Iron:0.82mg
4.55%
Calcium:22.1mg
2.21%