Perfect Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
40%
Perfect Guacamole
10 min.
2
330kcal

Suggestions

Ingredients

  •  avocados ripe
  • tablespoons cilantro leaves finely chopped (leaves and tender stems)
  • 0.5 teaspoon coarse salt 
  • tablespoon juice of lemon fresh
  • dash pepper black freshly grated
  •  serrano chiles seeds removed, minced
  • 0.5  tomatoes ripe chopped

Equipment

  • mixing bowl
  • plastic wrap

Directions

  1. Cut avocados in half.
  2. Remove seed. Scoop out avacado from the peel, put in a mixing bowl. (See How to
  3. Cut and Peel an Avocado.)2 Using a fork, roughly mash the avocado. (Don't overdo it! The guacamole should be a little chunky.)
  4. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours.Chilling tomatoes hurts their flavor, so don't chop the tomatoes or add to the guacamole until ready to serve.Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust to your taste.3 Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready.4 Just before serving, chop the tomato, add to the guacamole and mix.Variations
  5. For a very quick guacamole just take a 1/4 cup of salsa and mix it in with your mashed avocados.The simplest version of guacamole is just mashed avocados with salt. Don't let the lack of availability of other ingredients stop you from making guacamole.To extend a limited supply of avocados, add either sour cream or cottage cheese to your guacamole dip. Purists may be horrified, but so what? It tastes great. In fact, guacamole with a little cottage cheese added to it is my favorite.

Nutrition Facts

Calories330kcal
Protein4.86%
Fat73.95%
Carbs21.19%

Properties

Glycemic Index
71
Glycemic Load
1.79
Inflammation Score
-7
Nutrition Score
18.887391401374%

Flavonoids

Cyanidin
0.66mg
Epicatechin
0.74mg
Epigallocatechin 3-gallate
0.3mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.31mg
Luteolin
0.12mg
Kaempferol
0.03mg
Myricetin
0.04mg
Quercetin
0.9mg

Nutrients percent of daily need

Calories:329.96kcal
16.5%
Fat:29.64g
45.61%
Saturated Fat:4.3g
26.85%
Carbohydrates:19.11g
6.37%
Net Carbohydrates:5.11g
1.86%
Sugar:2.44g
2.71%
Cholesterol:0mg
0%
Sodium:597.55mg
25.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.38g
8.77%
Fiber:13.99g
55.97%
Vitamin K:46.32µg
44.11%
Folate:169.87µg
42.47%
Vitamin C:28.67mg
34.75%
Potassium:1067.47mg
30.5%
Vitamin E:4.37mg
29.13%
Vitamin B5:2.84mg
28.38%
Vitamin B6:0.56mg
28.03%
Copper:0.41mg
20.36%
Vitamin B3:3.74mg
18.69%
Manganese:0.34mg
16.83%
Vitamin B2:0.27mg
15.97%
Magnesium:62.99mg
15.75%
Vitamin A:605.43IU
12.11%
Phosphorus:113.97mg
11.4%
Vitamin B1:0.15mg
9.99%
Zinc:1.35mg
9.03%
Iron:1.24mg
6.87%
Calcium:28.82mg
2.88%
Selenium:0.83µg
1.19%