Ranch Guacamole

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
11%
Ranch Guacamole
45 min.
10
51kcal

Suggestions

Ingredients

  • 1  avocado ripe peeled seeded
  • 0.3 teaspoon pepper black freshly ground
  • 3 tablespoons cilantro leaves fresh chopped
  • 2  to 3 garlic cloves minced
  • 1  jalapeno minced seeded
  • 1  juice of lemon juiced
  • 1 cup peas frozen
  • 0.5 cup onion sweet red finely chopped
  • 0.5 teaspoon sea salt 
  • 1  tomatoes seeded chopped

Equipment

  • food processor
  • bowl
  • blender
  • potato masher

Directions

  1. Slightly thaw frozen peas at room temperature.
  2. Place peas in a blender or food processor; process until smooth. Set aside.
  3. Mash avocado with a fork or potato masher in a medium bowl.
  4. Add in the lemon juice, tomato, onion, jalapeo, garlic, and cilantro. Season with sea salt and black pepper.
  5. Add prepared peas and mix well.
  6. Cover tightly and refrigerate for several hours.
  7. Serve with an array of fresh vegetables such as bell pepper strips, jicama, summer squash, and cherry tomatoes.
  8. Variation: You can also use steamed broccoli florets, asparagus tips, or edamame in place of the peas.

Nutrition Facts

Calories51kcal
Protein10.41%
Fat50.15%
Carbs39.44%

Properties

Glycemic Index
24.83
Glycemic Load
0.91
Inflammation Score
-4
Nutrition Score
4.3313043350759%

Flavonoids

Cyanidin
0.07mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.13mg
Luteolin
0.02mg
Kaempferol
0.1mg
Myricetin
0.12mg
Quercetin
1.39mg

Nutrients percent of daily need

Calories:50.79kcal
2.54%
Fat:3.06g
4.71%
Saturated Fat:0.45g
2.79%
Carbohydrates:5.42g
1.81%
Net Carbohydrates:2.95g
1.07%
Sugar:1.82g
2.02%
Cholesterol:0mg
0%
Sodium:119.9mg
5.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.43g
2.86%
Vitamin C:12.92mg
15.66%
Fiber:2.47g
9.88%
Vitamin K:9.54µg
9.08%
Folate:30.47µg
7.62%
Manganese:0.13mg
6.35%
Vitamin B6:0.11mg
5.57%
Vitamin A:266.51IU
5.33%
Potassium:181.82mg
5.19%
Vitamin B1:0.06mg
4.17%
Copper:0.08mg
3.97%
Vitamin B3:0.76mg
3.82%
Vitamin E:0.56mg
3.74%
Magnesium:13.35mg
3.34%
Phosphorus:32.88mg
3.29%
Vitamin B5:0.33mg
3.26%
Vitamin B2:0.05mg
3.03%
Zinc:0.35mg
2.34%
Iron:0.4mg
2.23%
Calcium:10.67mg
1.07%
Source:My Recipes