Mole Poblano (Mexico)

Mole poblano is a traditional Mexican sauce originating from the state of Puebla. Its roots trace back to pre-Hispanic times when the Aztecs prepared a sauce called “mulli,” made with chiles, seeds, and other native ingredients, used in rituals and as offerings. The modern version is attributed to the 17th century, when a nun from the Santa Rosa convent in Puebla created the recipe to honor a visiting archbishop or viceroy, blending indigenous ingredients with European elements like spices and chocolate. Today, it is considered one of Mexico’s most iconic dishes, often referred to as a “national treasure” due to its complexity and cultural fusion.

Ingredients (for 4-6 servings of sauce, 100% healthy version)

This healthy version eliminates frying oils, opting for dry toasting to reduce saturated fats. It uses unsweetened dark chocolate and low-sodium vegetable broth, prioritizing natural, nutrient-rich ingredients. Based on vegan and low-calorie adaptations of traditional recipes.

• 4 mulato chiles, seeded
• 4 ancho chiles, seeded
• 4 pasilla chiles, seeded
• 2 dried chipotle chiles (optional, for extra heat)
• 2 large ripe tomatoes
• 1 medium onion
• 3 garlic cloves
• 1/4 cup raw almonds
• 1/4 cup unsalted raw peanuts
• 1/4 cup natural raisins (no added sugar)
• 2 tablespoons sesame seeds
• 1 cinnamon stick (approx. 5 cm)
• 3 whole cloves
• 1/4 teaspoon anise seeds
• 50 g dark chocolate (at least 70% cocoa, unsweetened)
• 4 cups low-sodium vegetable broth
• Salt to taste (preferably low-sodium sea salt)

Time

• Preparation time: 30 minutes
• Cooking time: 45 minutes
• Total time: 1 hour and 15 minutes

Preparation

This preparation focuses on healthy methods like dry toasting instead of frying to preserve nutrients and reduce calories. Follow these steps carefully.

1. Prepare the chiles: On a comal or non-stick skillet over medium heat, toast the mulato, ancho, pasilla, and chipotle chiles for 2-3 minutes per side until aromatic, without burning. Remove seeds and veins to reduce heat if desired. Place in a bowl with hot water and soak for 20 minutes to soften.
2. Toast nuts and spices: In the same comal, toast the almonds, peanuts, sesame seeds, cinnamon, cloves, and anise seeds for 3-5 minutes, stirring constantly to avoid burning. Set aside.
3. Roast vegetables: Roast the tomatoes, quartered onion, and whole garlic cloves on the comal until slightly charred (approx. 10 minutes). Peel the garlic after roasting.
4. Blend the mixture: In a blender, combine the soaked chiles (with some soaking water), roasted vegetables, toasted nuts, raisins, spices, and 2 cups of vegetable broth. Blend until a smooth paste forms. Blend in batches if necessary to avoid overloading the blender.
5. Cook the sauce: Pour the blended mixture into a large pot over medium heat. Add the remaining 2 cups of broth and cook for 30 minutes, stirring occasionally to thicken. Add the chopped dark chocolate and stir until fully melted. Taste and adjust salt. If the sauce is too thick, add more broth.
6. Serve: The sauce is ready to use over grilled chicken, steamed vegetables, or tofu, keeping the dish healthy.

Utensils Needed

• Comal or non-stick skillet (for dry toasting)
• Powerful blender
• Large pot (at least 4 liters)
• Knife and cutting board
• Bowl for soaking
• Wooden spoon for stirring
• Strainer (optional, for a finer texture)

Nutritional Information

Approximate values per serving of sauce (1/2 cup, based on the healthy recipe without added oils). These are estimated from standard nutritional data for mole, adjusted for the low-fat, no-added-sugar version. Values may vary depending on exact ingredients.

Nutrient	Amount per Serving	% Daily Value*
Calories	150 kcal	8%
Protein	5 g	10%
Total Fat	10 g	13%
Saturated Fat	2 g	10%
Total Carbohydrates	15 g	5%
Fiber	4 g	14%
Sugars	5 g (natural)	–
Sodium	200 mg	9%
Vitamin A	500 IU	10%
Vitamin C	10 mg	11%
Iron	2 mg	11%
Calcium	50 mg	4%

*Based on a 2000 kcal/day diet.

Health Benefits

This healthy mole poblano offers multiple benefits due to its nutrient-rich ingredients high in antioxidants, fiber, and essential nutrients. Chiles provide capsaicin, which reduces inflammation, boosts metabolism, and supports weight loss. Nuts and seeds offer healthy fats that benefit cardiovascular health and lower bad cholesterol. Dark chocolate contributes flavonoids that protect against oxidative stress and improve brain health. Overall, the mole is a source of vitamins (A, C, B), minerals (iron, magnesium, phosphorus), and fiber, promoting digestion, blood sugar control, and prevention of chronic diseases like obesity and diabetes. Moderate consumption can raise body temperature, increase energy expenditure, and combat cellular aging.

Medical References

• Study on antioxidant and nutritional properties of Mexican mole varieties: Shows that traditional moles are high in polyphenols and capsaicin, with anti-inflammatory and anti-obesity effects.
• Review on capsaicin in chiles: Demonstrates anti-obesity effects, reduced oxidative stress, and improved lipid profiles.
• Research on spicy food consumption and health outcomes: Associates chile intake with lower risks of cardiovascular disease, obesity, and mortality.
• Study on spice benefits: Includes cinnamon and cloves, which help regulate blood sugar and reduce inflammation in metabolic disorders.
• Analysis of cocoa and chiles: Indicates benefits for heart health, cholesterol control, and anti-inflammatory effects in combinations like chocolate with chiles.
• Benefits of spicy nuts: Suggests that nuts with capsaicin increase fat burning and support metabolic health.