Spicy Guacamole With Mango

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Spicy Guacamole With Mango
30 min.
3
550kcal

Suggestions

Ingredients

  •  avocados pitted peeled halved
  •  jalapeño chile peppers 
  • tablespoon cilantro leaves fresh chopped
  • 0.5 cup jicama diced peeled finely
  • 0.5  juice of lime 
  • servings kosher salt and pepper freshly ground
  •  mangos diced pitted peeled
  • tablespoons onion red minced
  • servings tortilla chips for serving
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan

Directions

  1. Warm the vegetable oil in a small skillet over medium-high heat.
  2. Add the chiles and cook, turning, until the skins blister, about 5 minutes.
  3. Let cool, then stem and finely chop.
  4. Combine the chopped chiles with the mango, cilantro, lime juice and onion in a bowl. Season with salt and pepper.
  5. Mash the avocados in a medium bowl.
  6. Mix in the mango-chile mixture and the jicama. Season with salt and pepper and serve with chips.
  7. Photograph by Con Poulos

Nutrition Facts

Calories550kcal
Protein4.69%
Fat61.35%
Carbs33.96%

Properties

Glycemic Index
65.92
Glycemic Load
6.65
Inflammation Score
-9
Nutrition Score
25.526087087134%

Flavonoids

Cyanidin
0.73mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
1.19mg
Epicatechin
0.74mg
Epigallocatechin 3-gallate
0.3mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.02mg
Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
0.5mg
Kaempferol
0.1mg
Myricetin
0.04mg
Quercetin
2.36mg

Nutrients percent of daily need

Calories:550.1kcal
27.51%
Fat:40.19g
61.83%
Saturated Fat:5.84g
36.48%
Carbohydrates:50.05g
16.68%
Net Carbohydrates:32.58g
11.85%
Sugar:12.09g
13.43%
Cholesterol:0mg
0%
Sodium:301.96mg
13.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.91g
13.81%
Fiber:17.47g
69.88%
Vitamin C:57.4mg
69.58%
Vitamin K:60.71µg
57.82%
Folate:202.18µg
50.55%
Vitamin E:6.42mg
42.83%
Vitamin B6:0.69mg
34.58%
Potassium:1206.99mg
34.49%
Vitamin B5:3.32mg
33.23%
Copper:0.5mg
25.19%
Magnesium:93.45mg
23.36%
Vitamin A:1107.43IU
22.15%
Vitamin B3:4.32mg
21.58%
Vitamin B2:0.32mg
18.84%
Phosphorus:185.96mg
18.6%
Manganese:0.36mg
18.06%
Vitamin B1:0.21mg
13.69%
Zinc:1.8mg
11.99%
Iron:1.81mg
10.08%
Calcium:67.76mg
6.78%
Selenium:2.68µg
3.82%