Herbed Pumpkin Seed Mole

Vegetarian
Gluten Free
Dairy Free
Health score
21%
Herbed Pumpkin Seed Mole
45 min.
3
225kcal

Suggestions


Discover the vibrant flavors of Mexico with this Herbed Pumpkin Seed Mole, a delightful vegetarian dish that is both gluten-free and dairy-free. Perfectly suited for those seeking a healthy yet indulgent side dish, this mole is a celebration of fresh herbs and spices, bringing a unique twist to your dining table.

Imagine the rich aroma of toasting pumpkin seeds and cumin seeds filling your kitchen, setting the stage for a culinary adventure. The combination of fresh cilantro and parsley adds a burst of color and freshness, while the jalapeños provide just the right amount of heat to awaken your taste buds. This dish is not only a feast for the senses but also a nutritious option, with each serving containing only 225 calories.

In just 45 minutes, you can create a dish that impresses both family and friends. Whether served alongside grilled vegetables, tacos, or as a dip for your favorite tortilla chips, this Herbed Pumpkin Seed Mole is versatile and sure to be a hit. Plus, any leftovers can be easily stored for a quick and flavorful meal later in the week.

Join me in exploring the depths of flavor that this mole offers, and elevate your next meal with a touch of Mexican flair. Your taste buds will thank you!

Ingredients

  • cups chicken broth 
  • teaspoon cumin seeds 
  • cup cilantro leaves fresh packed coarsely chopped
  • cup parsley fresh coarsely chopped
  •  garlic clove halved
  •  jalapeno sliced
  • tablespoon olive oil 
  •  onion cut into wedges
  • 0.5 teaspoon oregano dried
  • cup pumpkin seeds peeled
  • teaspoon salt 
  •  tomatillos husked halved

Equipment

  • food processor
  • frying pan
  • sauce pan
  • blender

Directions

  1. In a large skillet with high sides or in a large saucepan, toast the pumpkin seeds, cumin seeds, and oregano over high heat. Toss to make sure they don't burn, but toast until fragrant, about 3 to 4 minutes.
  2. Remove from the heat and transfer to a blender or spice grinder and process until ground. Set aside.
  3. In the same skillet, heat the oil over medium-high heat.
  4. Add the onion, tomatillos, garlic, and jalapeños and cook until slightly browned, 4 to 5 minutes, tossing a couple of times, but not stirring too much. Carefully place the vegetables in a blender or food processor. Then add the broth, cilantro, parsley, epazote (if using), and salt and process until puréed.
  5. Pour back into the skillet and add the ground pumpkin seed mixture.
  6. Let simmer until flavors are well combined, about 15 minutes, stirring occasionally.
  7. Serve immediately. Any leftovers can be refrigerated in an airtight container for a couple of days.
  8. If you don't have a spice grinder, a clean coffee grinder works great and a blender works fine, too. If you can't find epazote, you can substitute the green tops of radishes or just leave them out altogether.
  9. From Quick & Easy Mexican Cooking: More Than 80 Everyday Recipes by Cecila Hae-Jin Lee. Text copyright © 2011 by Cecilia Hae-Jin Lee; plated food photographs copyright © 2011 by Leigh Beisch. Published by Chronicle Books LLC.

Nutrition Facts

Calories225kcal
Protein15.91%
Fat61.1%
Carbs22.99%

Properties

Glycemic Index
57.67
Glycemic Load
1.66
Inflammation Score
-10
Nutrition Score
23.595652082692%

Flavonoids

Apigenin
43.1mg
Luteolin
0.36mg
Isorhamnetin
1.84mg
Kaempferol
0.55mg
Myricetin
3.06mg
Quercetin
10.88mg

Nutrients percent of daily need

Calories:224.67kcal
11.23%
Fat:16.48g
25.36%
Saturated Fat:2.66g
16.63%
Carbohydrates:13.96g
4.65%
Net Carbohydrates:9.59g
3.49%
Sugar:5.43g
6.04%
Cholesterol:3.13mg
1.04%
Sodium:1376mg
59.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.66g
19.32%
Vitamin K:358.69µg
341.61%
Manganese:1.36mg
68.17%
Vitamin C:50.48mg
61.18%
Vitamin A:2231.77IU
44.64%
Magnesium:160.26mg
40.06%
Phosphorus:330.1mg
33.01%
Iron:4.46mg
24.78%
Copper:0.44mg
21.93%
Fiber:4.37g
17.47%
Potassium:604.3mg
17.27%
Zinc:2.32mg
15.45%
Folate:60.54µg
15.14%
Vitamin B3:3.02mg
15.1%
Vitamin E:2.13mg
14.18%
Vitamin B6:0.24mg
11.98%
Vitamin B2:0.2mg
11.71%
Vitamin B1:0.17mg
11.48%
Calcium:81.88mg
8.19%
Selenium:3.97µg
5.67%
Vitamin B5:0.48mg
4.77%
Source:Epicurious