GUACAMOLE EASY RECIPE: INGREDIENTS, METHOD, NUTRITIONAL VALUES, CALORIES

If you are searching for a Guacamole easy recipe, you are in the right place. You will also find some tips, nutritional values and further information.

Let’s start from the name. Guacamole comes from two Nahuatl words: ahuaca’, which means avocado, and  môjli, which means sauce and perhaps also stew (see molli in the aztec-latin glossary by Bernardino Biondelli).

The main ingredient of Guacamole is obviously Avocado, also called Alligator Pear. It has a pleasant, creamy, smooth texture. The most common variety on the world’s market is the Hass variety.

Now, let’s see our Guacamole easy recipe.

• Avocado: 2 (about 280 g of edible part)
• Onion: half
• Tomato: 1
• Garlic: 1 clove
• Lemon: mezzo
• Salt: a pinch
• Chilli: to taste
• Coriander: to taste

Now, let’s consider the method for our Guacamole easy recipe!

Preparation time: about 30 minutes

1. Cut the onion into small pieces.
2. Wash and dry the tomato. Cut it by removing the central part with the seeds and the pulp containing a lot of water.
3. Cut a clove of garlic into small pieces.
4. Squeeze the half lemon

Now prepare the avocado, being careful when cutting it. Here are the steps:

1. Cut the fruit lengthwise all around the pit.
2. Twist the two halves in opposite directions, and separate them one from the other.
3. Remove the pit using your hands or hacking at it with the knife and twisting (pay attention, the pit is very slippery).
4. Cut the halves into two parts, so as to obtain avocado quarters.
5. Remove the peel with your fingers so as to use all the pulp (even the one closest to the peel, which is more intense green, which is rich in useful substances for health).
6. Crush the avocado with a fork for a few minutes, until the sauce becomes the desired consistency.

1. Add the lemon, which slows the oxidation of the avocado.
2. Add a pinch of salt, onion and garlic.
3. Add the pieces of tomato without the sauce that has leaked in the meantime.
4. Add coriander to taste and mix.
5. Taste the Guacamole and possibly add a little salt.
6. Add the chilli pepper little by little to reach the desired level of hotness.

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• Avocado should be ripe. It has reached optimal ripeness when it has a little give, but it isn’t soft or mushy.
• If the peel does not come off easily, take the pulp out with a spoon.
• The avocado pulp should be slightly tender, so it should be possible to crush it with a fork.
• The pieces can be more or less large to taste
• The avocado oxidation process is very fast. To slow down oxidation, add the lemon as soon as the sauce is of the desired consistency, so that the avocado oxidation process slows down.

In our Guacamole easy recipe we used what we normally refer to as tomato (Solanum Lycopersicum). However, for the Guacamole recipe it is often used the tomatillo (Physalis philadelphica Lam.). The latter is a plant of the Solanaceae family, and it is also referred to as tomate de cáscara (i.e. tomato with the peel, due to the presence of a ‘skin’ of similar consistency to that of paper), or tomate verde (green tomato). The normally marketed tomatillo is easily confused with another species, Physalis ixocarpa Brot. Ex Hornem.

A portion of Guacamole contains about 10 g of lipids, and the interesting thing is the composition of the fatty acids:

• Saturated fatty acids: 1,5 g
• Monounsaturated fatty acids: 6,9 g
• Polyunsaturated fatty acids: 1,3 g

As you can see, unsaturated fatty acids are way more than saturated ftty acids.
Avocado also contains a little protein (about 1,5 g) and about 7 g of carbs.
It contains very low sugar (about 1 g).
Avocado is also a good source of Potassium (about 480 mg per 100 g, even a little more than banana!), vitamin K-1 (21 µg per 100 g), vitamin C (about 10 mg per 100 g) and vitamin E (about 2 mg per 100 g). It is also interesting for the content of carotenoids, phenolics and phytosterols.
A portion of Guacamole brings about 125 kcal

If you want to keep the Guacamole for a few hours, or even for one or two days, to avoid oxidation as much as possible you can cover the container with plastic wrap making sure that the film is almost in contact with the sauce. Bring the film close to the content, until they are almost touching. In this way, there will be less oxidation.
To limit oxidation, you can also pour water into the container covering the Guacamole. When you want to consume the sauce, tilt the container so that the water comes out.
If you do not consume the sauce immediately, put it in the fridge.

If you liked the Guacamole easy recipe, please share it through social media or email. Thank you! You may also be interested in:

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