Mole Verde
Cena • Mexico
About Mole Verde
Oaxacan green mole with pumpkin seeds, herbs, chicken
How to Make Mole Verde (Traditional & Healthy Version)
Mole Verde, also known as green mole, is a vibrant and herbaceous Mexican sauce hailing from the heart of Oaxaca. This cherished dish is celebrated for its complex flavors, achieved through the blending of fresh green herbs, seeds, and mild chiles. Unlike its darker cousin, Mole Negro, Mole Verde offers a lighter, fresher taste that complements tender proteins like chicken. Traditionally served during family dinners and festive occasions, Mole Verde exemplifies the rich culinary heritage of Mexico, blending indigenous and Spanish influences into one harmonious meal. This recipe brings a health-conscious twist to the classic, preserving the authentic taste while focusing on wholesome, fresh ingredients and reduced oil. The combination of pumpkin seeds (pepitas), tomatillos, and fresh herbs creates a sauce that's both nourishing and satisfying. Mole Verde is perfect for those seeking a nutritious dinner that doesn't sacrifice flavor, inviting you to experience a true taste of Oaxaca in your own kitchen. With its balance of leafy greens and lean protein, Mole Verde is a delicious example of Mexico's diverse and healthful cuisine.
Ingredients(for 1 medium chicken breast with green mole sauce)
- 2 medium Chicken breast (skinless, boneless)
- 1 cup Tomatillos (quartered)
- 1/4 cup Pumpkin seeds (pepitas) (unsalted, hulled)
- 1/2 cup Fresh cilantro (roughly chopped)
- 1/4 cup Fresh parsley (roughly chopped) - optional
- 1 cup Romaine lettuce (shredded)
- 1 medium Green chile (such as poblano or jalapeño) (seeded and chopped)
- 1/4 cup Onion (chopped)
- 2 Garlic cloves (peeled)
- 1 tablespoon Olive oil
- 1 cup Low-sodium chicken broth
- 1/2 teaspoon Salt (to taste)
Instructions
- 1
Toast the pumpkin seeds in a dry skillet over medium heat until lightly golden and fragrant, about 3 minutes. Remove from heat and let cool.
5 minutes
Stir constantly to avoid burning the seeds.
- 2
In a saucepan, bring the tomatillos and green chile to a boil with just enough water to cover. Simmer for 5 minutes until soft, then drain.
7 minutes
Simmer gently to preserve the vibrant green color.
- 3
Transfer the cooked tomatillos, chile, toasted pumpkin seeds, cilantro, parsley, lettuce, onion, and garlic to a blender. Blend with half of the chicken broth until smooth.
3 minutes
Blend in batches if needed for a smoother sauce.
- 4
In a deep skillet, heat olive oil over medium heat. Pour in the green sauce and cook, stirring, until thickened and aromatic (about 4 minutes).
4 minutes
Stir constantly to prevent sticking and enhance flavor.
Why This Dish is Healthy
This Mole Verde recipe is a healthy choice because it emphasizes lean protein, minimal added fat, and an abundance of fresh vegetables and herbs. The sauce is thickened with nutrient-rich pumpkin seeds rather than refined flour, reducing empty calories while boosting nutritional value. By using olive oil sparingly and opting for low-sodium broth, the dish supports healthy eating without compromising authentic flavor. It's a perfect fit for anyone tracking calories or aiming for balanced, wholesome meals.
Mole Verde provides a wealth of nutrients from its combination of lean chicken breast, pumpkin seeds, and fresh green vegetables. Pumpkin seeds are a source of healthy fats, protein, and minerals such as magnesium and zinc, while tomatillos and leafy greens deliver vitamin C, fiber, and antioxidants. Olive oil adds heart-healthy monounsaturated fats, and the use of fresh herbs supports overall wellness. The dish is naturally gluten-free and can be adapted to fit various dietary needs.
Pro Tips
- 💡Toast the pumpkin seeds just until fragrant to avoid bitterness.
- 💡Use the freshest herbs possible for the brightest flavor and color.
- 💡If sauce thickens too much, add extra broth gradually to reach desired consistency.
Storage & Serving
Store leftover Mole Verde in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, adding a splash of broth to loosen the sauce if needed. Sauce can also be frozen separately for up to 1 month.
Best served: Dinner or Lunch
Información nutricional
| Nutriente | Por 100 g |
|---|---|
| Energía | 190.0 kcal |
| Proteínas | 14.0 g |
| Carbohidratos | 8.0 g |
| Grasas totales | 12.0 g |
| Fibra | 2.0 g |
