Guacamole

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Guacamole
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
582
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie582 cal.(28 %)
Protein8 g(8 %)
Fat51 g(44 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage19.8 g(66 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E9.8 mg(82 %)
Vitamin K65.9 μg(110 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.7 mg(48 %)
Vitamin B₆1.4 mg(100 %)
Folate143 μg(48 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.1 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C75 mg(79 %)
Potassium2,785 mg(70 %)
Calcium87 mg(9 %)
Magnesium138 mg(46 %)
Iron2.9 mg(19 %)
Iodine16 μg(8 %)
Zinc2.9 mg(36 %)
Saturated fatty acids11.2 g
Uric acid34 mg
Cholesterol0 mg
Complete sugar21 g

Ingredients

for
1
Ingredients
2 Tomatoes
1 shallot
1 garlic clove
1 red chili pepper
1 lemon
2 ripe Avocados
salt
freshly ground peppers
2 Tbsps finely chopped Coriander
How healthy are the main ingredients?
Tomatoshallotgarlic clovelemonAvocadosalt

Preparation steps

1.

Blanch the tomatoes for a few seconds in boiling water. Remove from the water and peel. Cut into quarters, remove the seeds, and finely dice. Peel and finely dice the shallot. Peel the garlic. Rinse the chili and halve lengthwise. Remove the seeds and finely dice. 

2.

Halve the avocados, remove the seeds, and scoop out the pulp with a spoon. Mash the pulp with the lemon, then mix well. Add 2/3 of the diced tomatoes, the cilantro, and the chili to the avocado puree. Pass the garlic through a press into the avocado mixture and stir to combine. Season to taste with salt and pepper. Garnish with the remaining diced tomatoes, and some cilantro leaves if you'd like. 

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