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Tomato guacamole
Tomato is added to traditional guacamole.
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
- 1 firm tomato, halved and de-seeded.
- 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. Then spoon 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 96.3 kcal/serving Fat 7.45 g/serving Carbohydrates 23.72 g/serving Glycaemic Index 3 Glycaemic Load 0.21 
Serving suggestion
Garnish with chopped fresh coriander and thinly sliced red chilli. Serve with a selection of Mexican tortilla chips.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 403 | 383 | 10475 | 8350 |
| Energy (kcal) | 96.3 | 91.5 | 2500 | 2000 |
| Protein (g) | 1.60 | 1.52 | ||
| Carbohydrate (g) | 7.32 | 6.96 | 345 | 275 |
| Fat (g) | 7.84 | 7.45 | 95 | 70 |
| Fat (saturated) (g) | 1.24 | 1.18 | ||
| Fibre (g) | 3.20 | 3.04 | ||
| Sodium (mg) | 8.89 | 8.45 | ||
| Salt (equivalent) (g) | 0.02 | 0.02 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 170 | 162 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.21 | 0.20 | 2 |
| Vitamin C (mg) | 39.5 | 37.5 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.88 | 0.84 | 10 |
| Zinc (mg) | 0.29 | 0.28 | 15 |
| Calcium (mg) | 11.2 | 10.6 | 800 |
| Folate (mcg) | 40.6 | 38.6 | 200 |
| Iron (mg) | 0.81 | 0.77 | 14 |
| Magnesium (mg) | 26.9 | 25.6 | 300 |
| Niacin (mg) | 1.28 | 1.22 | 18 |
| Pantothenic acid (mg) | 0.58 | 0.56 | 6 |
| Riboflavin (mg) | 0.09 | 0.08 | 1.6 |
| Phosphorous (mg) | 36.4 | 34.6 | 800 |
| Thiamin (mg) | 0.09 | 0.08 | 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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