Guacamole
Healthy, because
Even smarter
Nutritional values
Avocado is full of healthy fats that are great for the heart and cholesterol levels. Additionally, avocado is satiating, keeping you full for longer and includes a variety of other nutrients making this a great snack!
Serve this guacamole with tortilla chips, vegetables, or crackers.
(Percentage of daily recommendation)
| Calorie | 147 cal. | (7 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 30.2 μg | (50 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 1.8 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 717 mg | (18 %) | ||
| Calcium | 26 mg | (3 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 10 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 2 Tomatoes
- 1 shallot
- 1 garlic clove
- 1 chili pepper
- 1 lemon
- 2 Avocados
- salt
- peppers (freshly ground)
- 2 Tbsps cilantro
Preparation steps
Blanch the tomatoes in boiling water, then remove. Peel, quarter, remove the seeds, and dice. Peel and finely chop the shallots. peel the garlic. Rinse the chili, halve lengthwise, remove the seeds, and chop finely.
Halve the avocados and remove the seeds. Remove the flesh with a spoon. Mash with lemon juice, until thoroughly combined. Mix in the diced tomatoes, shallots, cilantro, and chili. Press the garlic and add to the mixture, then season to taste with salt and pepper.
Serve with tortilla chips, if desired.
