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Guacamole
This Mexican sauce makes a good party dip or starter - using toast, pitta bread, raw vegetables or tortilla crisps as dippers.
What you need
- 2 large avocados, peeled and mashed
- 1/2 small onion, peeled and finely chopped
- 2 tomatoes, peeled, de-seeded, drained and chopped
- 1 small green chilli, de-seeded and chopped
- 1 clove garlic, peeled and finely chopped
- 3 tsp chopped fresh coriander
- 3 tsp lemon juice
- seasoning
Method
Mix all the ingredients together. Put into a bowl and cover with plastic film.
Serve well chilled.
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Preparation 15 minutes Waiting » 1 hour Chill 1 hour Total 1 ¼ hours -
Energy 127 kcal/serving Fat 7.25 g/serving Carbohydrates 49.62 g/serving Glycaemic Index 3 Glycaemic Load 0.26 
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Submitted by: Daffs
Serving suggestion
Serve with sticks of raw vegetables, strips of toasted pitta or tortilla crisps.
Cook's tip
Put the avocado stone in the dip as this helps the guacamole to keep its fresh colour.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 533 | 368 | 10475 | 8350 |
| Energy (kcal) | 127 | 87.9 | 2500 | 2000 |
| Protein (g) | 2.12 | 1.46 | ||
| Carbohydrate (g) | 9.39 | 6.48 | 345 | 275 |
| Fat (g) | 10.5 | 7.25 | 95 | 70 |
| Fat (saturated) (g) | 1.66 | 1.15 | ||
| Fibre (g) | 4.27 | 2.95 | ||
| Sodium (mg) | 13.2 | 9.11 | ||
| Salt (equivalent) (g) | 0.03 | 0.02 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 86.6 | 59.8 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.27 | 0.19 | 2 |
| Vitamin C (mg) | 36.9 | 25.4 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.21 | 0.84 | 10 |
| Zinc (mg) | 0.38 | 0.26 | 15 |
| Calcium (mg) | 14.8 | 10.2 | 800 |
| Folate (mcg) | 53.9 | 37.2 | 200 |
| Iron (mg) | 1.08 | 0.75 | 14 |
| Magnesium (mg) | 35.8 | 24.7 | 300 |
| Niacin (mg) | 1.76 | 1.21 | 18 |
| Pantothenic acid (mg) | 0.82 | 0.56 | 6 |
| Riboflavin (mg) | 0.12 | 0.08 | 1.6 |
| Phosphorous (mg) | 48.6 | 33.6 | 800 |
| Thiamin (mg) | 0.12 | 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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