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
- 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)
- 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)
Step-by-step instructions
Step 1 · Toast the pumpkin seeds in a dry skillet over medium heat until lig...
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.
Step 2 · In a saucepan
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.
Step 3 · Transfer the cooked tomatillos
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.
Step 4 · In a deep skillet
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).
Step 5 · Add the remaining chicken broth and salt
Add the remaining chicken broth and salt. Stir and bring to a gentle simmer.
Step 6 · Nestle the chicken breasts into the sauce
Nestle the chicken breasts into the sauce, cover, and gently simmer for 10 minutes until the chicken is cooked through.
Step 7 · Serve hot
Serve hot, garnished with extra cilantro or pumpkin seeds, alongside brown rice or steamed vegetables.
Why this recipe 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.
A note on tradition
Mole Verde is a beloved dish in Oaxaca, often served during family gatherings, celebrations, and important occasions. While each region in Mexico has its own mole traditions, Oaxaca is particularly famous for its variety and expertise. Mole Verde stands out for its bright color and fresh flavors, typically prepared in spring and summer when herbs are at their peak. It's a symbol of hospitality and the rich agricultural bounty of the region.