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Guacamole
A traditional accompaniment to Mexican food and a very easy and tasty dip.
What you need
- 1 large avocado, peeled and stoned
- 3 tsp lemon juice
- 1/4 small onion, peeled and very finely grated
- 1-2 red chillies, halved lengthways, de-seeded and very finely diced
- seasoning
Method
Mash the avocado with the lemon juice (this helps prevent discoloration).
Puree with the remaining ingredients until smooth.
Chill for 1-1 days before spooning into a serving dish.
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Preparation 10 minutes Waiting » 1 hour Chill 1 hour - 2 hours Total 1 hour, 10 minutes -
Energy 88.6 kcal/serving Fat 10.9 g/serving Carbohydrates 16.87 g/serving Glycaemic Index 2 Glycaemic Load 0.12 
Serving suggestion
Garnish with chopped fresh coriander or fresh parsley and sprinkle with chopped chillies or chilli powder. Serve with strips of pitta bread or tortilla chips.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 370 | 521 | 10475 | 8350 |
| Energy (kcal) | 88.6 | 124 | 2500 | 2000 |
| Protein (g) | 1.30 | 1.83 | ||
| Carbohydrate (g) | 5.61 | 7.89 | 345 | 275 |
| Fat (g) | 7.73 | 10.9 | 95 | 70 |
| Fat (saturated) (g) | 1.23 | 1.73 | ||
| Fibre (g) | 2.80 | 3.94 | ||
| Sodium (mg) | 6.03 | 8.47 | ||
| Salt (equivalent) (g) | 0.02 | 0.02 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 151 | 213 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.18 | 0.25 | 2 |
| Vitamin C (mg) | 33.4 | 46.9 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.76 | 1.07 | 10 |
| Zinc (mg) | 0.26 | 0.36 | 15 |
| Calcium (mg) | 8.98 | 12.6 | 800 |
| Folate (mcg) | 35.3 | 49.7 | 200 |
| Iron (mg) | 0.66 | 0.93 | 14 |
| Magnesium (mg) | 23.2 | 32.6 | 300 |
| Niacin (mg) | 1.08 | 1.52 | 18 |
| Pantothenic acid (mg) | 0.50 | 0.71 | 6 |
| Riboflavin (mg) | 0.07 | 0.10 | 1.6 |
| Phosphorous (mg) | 27.9 | 39.3 | 800 |
| Thiamin (mg) | 0.07 | 0.10 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
- Vegan
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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