By Briana Jacinto, Torrance Memorial Dietetic Intern and co-written by
Dani Rodriguez-Brindicci, MS, RDN, Director of Clinical Nutrition
National Hispanic Heritage Month is celebrated from
to October 15th, and honors the histories, different cultures and numerous contributions
of both Latino and Hispanic Americans in the United States. This month
is celebrated nationwide through festivals, parades, art shows, and of
course, diverse dishes anywhere from Spain, Cuba, Puerto Rico, Colombia,
Mexico and so on. Food has the power to unite us all and what better way
to kick-off National Hispanic Heritage Month then by celebrating Mexican
cuisine and recreating this savory and flavorful plate- Mole Poblano!
Mole Poblano is considered by many the National dish of Mexico and is perhaps the best
known of all the mole varieties. Legend has it-Mole Poblano originated
from the region of Puebla, Mexico- my dad’s hometown! In Puebla,
this famous dish is a symbol of regional pride. Every year on Cinco de
Mayo, the commemoration of the Battle of Puebla, Poblanos celebrate Mexico’s
victory over the French Army by coming together and indulging in this
This traditional mole is a dark red-brown sauce usually served over turkey
or chicken. It contains over 20 ingredients including a blend of dried
chiles (guajilos, pasillas, anchos, and chipotles), spices (garlic, cumin,
coriander, and cloves), different seasonings, and Mexican chocolate to
provide a unique taste. Due to its extensive list of ingredients, this
aromatic sauce may take a while to prepare but it is well worth the effort
and time. It’s both satisfying and jam-packed with nutrients with
a rich flavor profile to entice any food enthusiast!
Here are quite a few reasons why mole sauce is worth trying (and loving).
Mole Poblano contains a variety of chiles, specifically achos and pasillas,
which have anti-inflammatory properties that can reduce swelling within
the body. Additionally, chipotle peppers can help lower blood pressure
and manage insulin levels in the body. Pairing mole with turkey or chicken
provides a protein-packed meal with an excellent source of B vitamins
such as riboflavin and niacin, as well as providing phosphorus, iron,
magnesium, calcium, and zinc. Chocolate, a unique ingredient in this dish,
is rich in flavonoids, helping to protect your cells and organs from free
radicals. This traditional sweet and spicy sauce can seem like a strange
combination, but the result is a decadent and flavorful experience for
Enjoy this famous and nutritious Mexican recipe- ¡Buen Provecho!
Mole Poblano Recipe
Pour mole poblano over turkey or chicken and serve with rice and/or corn
tortillas to celebrate National Hispanic Heritage Month with a burst of flavor!
Prep Time: 15 minutes |
Cook Time: 45 minutes |
Serving Size: 4
- 3 chipotle chiles
- 3 ancho chiles (dried poblanos)
- 3 pasilla chiles, dried
- 6 tomatoes
- 1 onion, sliced thinly
- 2 garlic cloves
- 1/2 cup vegetable oil
- 1 small fist-sized piece Mexican chocolate (Abuelita), chopped
- 1 corn tortilla
- 1 cup sugar
- 5 cups water
- 1 plantain, halved lengthwise
- 1 teaspoon salt
- 1 teaspoon ground coriander seeds
- Remove stems and seeds from chiles
- Roast tomatoes, onion and garlic until brown and soft.
- Fry chiles in 1/4 cup of vegetable oil until crispy (when oil is hot, the
process takes seconds).
- Boil roasted vegetables and chiles in 4 cups water in large pot until soft.
- Combine all ingredients in batches in a blender and grind, then pass through
- In a separate pan, fry plantain until golden brown.
- Put tortilla directly over flame and burn it.
- Combine plantain and tortilla in blender with 1 cup of water and blend.
Remove and set aside.
- Fry the vegetable sauce in pan and let cook for few minutes. Return to pot.
- Add the tortilla and plantain sauce to strained vegetable mixture in pot.
- Add chocolate and sugar. Stir until smooth.
- Salt to taste and let cook for 25 minutes.
- To serve, pour mole over cooked chicken/turkey and top with sesame seeds.
Nutrition Information (1 cup per serving):
Calories: 313 ½ Protein: 10.8g½ Carbohydrate: 22g ½
Total Fat: 22.9g ½ Saturated Fat: 5.4g
If you have questions or are interested in learning more techniques to
help build a healthy and nutritious lifestyle, contact one of our
Registered Dietitian Nutritionists at the
Outpatient Medical Nutrition Therapy Office or our
Diabetes Self-Management Program located in the
Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707.