Your Recipe

Guacamole with Tortilla

Zutat  Menge  Kalorien 
Avocado 450g 720kcal
Tomaten 125g 23kcal
Koriander Blätter roh 4g 1kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 150g 66kcal
Paprika, scharfer Chili, rot, roh 45g 18kcal
Limettensaft 48g 12kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 large ripe tomato
3 avocados, very ripe but not bruised
juice 1 large lime
handful coriander, leaves and stalks chopped, plus a few leaves, roughly chopped, to serve
1 small red onion, finely chopped
1 chilli, red or green, deseeded and finely chopped
tortilla chips, to serve

Method
STEP 1
Use a large knife to pulverise 1 large ripe tomato to a pulp on a board, then tip into a bowl.

STEP 2
Halve and stone the 3 avocados (saving a stone) and use a spoon to scoop out the flesh into the bowl with the tomato.

STEP 3
Tip the juice of 1 large lime, a handful of roughly chopped coriander, 1 finely chopped small red onion and 1 deseeded and finely chopped red or green chilli into the bowl, then season with salt and pepper.

STEP 4
Use a whisk to roughly mash everything together. If not serving straight away, sit a stone in the guacamole (this helps to stop it going brown), cover with cling film and chill until needed.

Nährwertangaben 
Portionsgröße  103 g | ml
Menge pro Portion  105
439
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 8.3g 11%
Gesättigte Fettsäuren  1.2g 6%
Natrium 5.8mg 0%
Gesamte Kohlenhydrate  8.3g 3%
Ballaststoffe  4.5g 16%
Zucker  2.3g
Protein  1.6g 3%
Vitamin D 0mcg 0%
Kalzium 13mg 1%
Eisen  0.5mg 3%
Kalium 375mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 15.005 mcg 2%
Thiamin [B1] 0.049 mg 4%
Riboflavin [B2] 0.083 mg 6%
Niacin [B3] 1.155 mg 7%
Pantothensäure [B5] 0.817 mg 16%
Vitamin B6 0.189 mg 11%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 50.11 mcg 0%
Vitamin C 19.303 mg 21%
Vitamin D 0 mcg 0%
Vitamin E 1.313 mg 9%
Vitamin K 15.42 mcg 13%
Betain 0.575 mg 0%
Cholin 10.018 mg 2%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.3 g 3%
Sugars 2.3 g 5%
Ballaststoffe  4.5 g 16%
Carbohydrate 5.4 g 0%
Netto-Kohlenhydrate 6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.072 g 0%
Arginin 0.059 g 0%
Asparaginsäure 0.177 g 0%
Cystein 0.019 g 0%
Glutaminsäure 0.248 g 0%
Glycin 0.066 g 0%
Histidin 0.032 g 0%
Isoleucin 0.054 g 0%
Leucin 0.091 g 0%
Lysin 0.084 g 0%
Methionin 0.024 g 0%
Phenylalanin 0.063 g 0%
Prolin 0.064 g 0%
Serin 0.075 g 0%
Threonin 0.05 g 0%
Tryptophan 0.017 g 0%
Tyrosin 0.032 g 0%
Valin 0.068 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 13.46 mg 1%
Kupfer 0.14 mg 15%
Fluorid 4.3 mcg 0%
Eisen  0.47 mg 3%
Magnesium 22 mg 5%
Mangan 0.13 mg 6%
Phosphor 44.19 mg 4%
Kalium 374.52 mg 8%
Selen 0.36 mcg 1%
Natrium 5.76 mg 0%
Zink 0.44 mg 4%
andere
Nährstoff Menge  DV
Wasser 83.412 g 0%
Asche 1.201 g 0%