Low FODMAP Silky Red Mole (moh-lay) Sauce with Red Chile Powder, Chocolate and Peanut Butter
MONASH CERTIFIED • IBS FRIENDLY • GLUTEN-FREE • TRACE AMOUNT OF DAIRY • QUICK AND EASY
Mole is a savory Mexican sauce with many variations, sometimes calling for over two-dozen ingredients. The most commonly served version in the American Southwest is a slightly thick, dark red combination of several varieties of chile peppers, dark chocolate, tomato, garlic, onion, nuts, cinnamon, black pepper, cumin, cloves, raisins and a sweet element of brown sugar or vanilla cookies that are all processed into a paste and thinned with chicken broth to create the luscious sauce.
A great mole sauce is a delicious balance of ingredients that meld to create layers of flavor. This quick, less intimidating version with shortcuts for easy preparation achieves the satisfying layering of chile, chocolate, smooth peanut butter, plum tomatoes, savory and sweet notes, and takes only 15 to 20 minutes to prepare.
Be sure to check the recipe end note for: Other Uses for Mole Sauce.
Easy Swaps:
Dried ancho and chipotle chile peppers have been tested to contain high FODMAP levels, and dried red chiles have not yet been tested, which is why this version calls for pure mild red chile powder. Not chili powder with an ‘i’ that is a seasoning mix containing onion and garlic – like taco or fajita seasoning. Chile powder with an ‘e’ is simply ground red chile.
Low FODMAP garlic-infused oil is used in place of garlic bulb.
Green stems of scallions instead of white onion.
While this is not a swap, canned plum tomatoes are used in place of broiled fresh tomatoes for quick and easy preparation.
Of note, baking chocolate contains only trace amounts of dairy that most people with IBS who are following the beginning Elimination Phase are able to tolerate. Trust your unique tolerance when using.
Serves: 6
Makes: 2 cups (473 ml): 1/3 cup (79 ml) per serving
INGREDIENTS:
2 Tblsps (30 ml) low FODMAP garlic-infused canola or vegetable oil
1 Tblsp (6 g) pure mild red chile powder such as New Mexican chile powder containing no onion, garlic or other high FODMAP ingredients – the label ingredients should read: red chile
1 tsp (2 g) smoked paprika
3/4 tsp (1.75 g) ground cinnamon
1/2 tsp (1 g) ground cumin
1/4 tsp (.5 g) fine ground black pepper
2 cups (473 ml) low FODMAP chicken broth containing no onion, garlic or other high FODMAP ingredients
1 cup (200 g) canned, well drained, rough chopped whole plum tomatoes
1/3 cup (17 g) thin sliced scallions, green parts only
1/4 cup (56 g) smooth peanut butter
1 Tblsp plus 1 tsp (10 g) Dutch-processed cocoa powder, containing 70% cocoa minimum
1-ounce (30 g) dark baking chocolate bar, 70% cocoa minimum, broken into pieces
1/2 tsp light brown sugar
1/4 tsp salt
METHOD:
Pour the garlic oil into a large nonstick skillet over medium high heat. When it shimmers, add the red chile powder, paprika, cinnamon, cumin, and black pepper. Stir for 1 minute using a wooden or heat proof silicone spatula. Add the broth and stir to combine for 30 seconds.
Reduce heat to medium and add the remaining ingredients. Stir until the chocolate is melted and all ingredients are fully incorporated, scraping the bottom of the skillet where the chocolate may settle until the mole comes to a low boil. Remove from heat.
Carefully spoon or ladle into a blender. Place a heavy, clean kitchen towel over the lid to avoid hot splatters. Blitz on high until smooth, about 2 minutes. Pour the mole back into the pan over medium heat. Continuously stir to reduce for about 3 minutes or until it has the consistency of a silky turkey or brown gravy. If it is too thick, add 1 tablespoon of hot water or broth at a time until you have desired thickness.
Check for salt (you may want to add 1/4 tsp more, to your taste).
Mole Sauce may be served over roasted or poached skinless chicken breasts and garnished with 1/2 scant tsp sesame seeds per serving (optional). Fluffy white rice spritzed with lime juice and minced fresh cilantro is a tasty side dish.
Mole Sauce may be made a day in advance. I prefer this as it allows the sauce to infuse and develop a richer flavor.
Refrigeration / Freezing:
When stored in an airtight container, mole sauce will keep in the refrigerator for up to 3 days. When stored in an airtight freezer safe container, it will keep in the freezer for up to 3 months.
Other uses for Mole Sauce:
An enchilada sauce, served over slow roasted beef or pot roast, poured over sliced roasted turkey, sliced grilled pork chops, rolled into burritos, stuffed into tacos, or as a snack for dipping with a single serving of 10 to 12 (30 g) store-bought corn tortilla chips.
Tablespoons are US Standard/Imperial at 3 teaspoons per.
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To learn more about the Low FODMAP Diet, visit the Monash University website.
This Hatch brand of pure, mild red chile powder is an excellent, earthy-fruity choice for this recipe. If this or other brands are not locally available to you, TAP HERE to visit our shop.
TAP HERE to read more about Chile vs. Chili Powder.