Recipes · Mexican · Soups and Broths
Mole de Olla
One serving has 528 kcal and 43 g protein, and at least a fifth of a woman's daily need of cobalamin (225%), zinc (174%), pyridoxine (109%), niacin (82%), selenium (77%) and riboflavin (73%). Ready in 95 minutes.
- Preparation: 20 min
- Cooking: 75 min
- Makes: 1 serving (797 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, celery
Ingredients
- 180 g Beef chuck, raw
- 150 g Beef broth
- 200 g Water
- 10 g Chilies, dried red
- 8 g Ancho chilies, dried
- 6 g Garlic, raw
- 30 g Onions, raw
- 60 g Zucchini, raw
- 40 g Green beans, raw
- 50 g Corn, sweet, raw
- 60 g Chayote, raw
- 2 g Epazote, fresh
- 1 g Salt
Method
- Cut the beef chuck into large chunks and put it in a pot with the broth and water; bring to a boil, skim, and simmer for 45 minutes until starting to turn tender.
- Soak the dried guajillo and ancho chiles in a little hot water for 10 minutes, then blend them with the garlic and onion into a smooth sauce; strain into the pot.
- Add the corn and chayote, season with the salt, and simmer for another 20 minutes.
- Add the zucchini and green beans and cook for a final 10 minutes, until the beef and all the vegetables are tender.
- Stir in the epazote just before serving, and ladle into deep bowls with a piece of corn and chayote in each.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 528 kcal | 25% |
| Carbohydrates | 32.8 g | |
| Water | 687 mL | |
| Fiber | 9 g | 30% |
| Protein | 42.5 g | 89% |
| Tryptophan | 0.45 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.7 g | |
| Leucine | 3.2 g | |
| Lysine | 3.3 g | |
| Methionine | 1.1 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.9 g | |
| Histidine | 1.3 g | |
| Fat | 27.7 g | |
| Monounsaturated | 12.7 g | |
| Polyunsaturated | 2.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 11.2 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 119 mg | |
| Calcium | 105 mg | 11% |
| Copper | 0.41 mg | 46% |
| Iron | 6.9 mg | 38% |
| Magnesium | 110 mg | 36% |
| Manganese | 0.81 mg | 45% |
| Phosphorus | 490 mg | 70% |
| Potassium | 1,585 mg | 34% |
| Selenium | 42.5 µg | 77% |
| Sodium | 1,122 mg | |
| Zinc | 13.9 mg | 174% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.8 mg | 73% |
| Niacin (vitamin B3) | 11.5 mg | 82% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 1.4 mg | 109% |
| Folate (vitamin B9) | 134 µg | 33% |
| Cobalamin (vitamin B12) | 5.4 µg | 225% |
| Choline | 161 mg | 38% |
| Vitamin A | 246 µg | 35% |
| Vitamin C | 31.1 mg | 41% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 0.96 mg | 6% |
| Vitamin K | 36.1 µg | 40% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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