3 Bean Mole
This 3 Bean Mole recipe is anything but traditional. While it may not be a traditional mole, this dish definitely delivers on flavor. It is richly spiced and slightly smoky, with hints of chocolate and cinnamon. It can be served in multiple ways. Such as a main dish with brown rice and salad, as a filling for tortillas, or even as a sauce for pasta.
Feel free to use different varieties of beans in this recipe. We've chosen black beans, pinto beans and kidney beans because they are more traditional, but white beans and lentils will also work well.
Makes 4 servings
Recipe From: McDougall health & medical Center
Author: Emma Roche
Prep: 15 minutes + Cook: 30 minutes = Total: 45 minutes
Ingredients
Mole Sauce
1 cup cups vegetable broth
2 tbsp tomato paste
2 tsp ground coriander seed
1 tsp chili powder
5 ½ tsp ground cumin
5 ½ tsp smoked paprika
¼ tsp cinnamon
5 ½ tbsp maple or date syrup
2 tbsp cocoa powder
Everything Else
½ cup low sodium vegetable broth, extra
1 medium brown onion, diced
2 cloves garlic, minced
1 red pepper, diced
1 cup cooked black beans (or 1 x 15 ounce can, drained and rinsed)
1 cup cooked kidney beans (or 1 x 15 ounce can, drained and rinsed)
1 cup cooked pinto beans (or 1 x 15 ounce can, drained and rinsed)
Directions
Mole Sauce
1To prepare the mole sauce, combine all ingredients in a large bowl or jug, and mix to combine. Set aside.
Everything Else
2Heat the extra 1/2 cup of vegetable broth in a large pot. Add onion, garlic and red pepper; sauté for 5 minutes until softened. Add the prepared mole sauce. Bring mixture to a boil, then reduce the heat to a low simmer and cook for 7-8 minutes until thickened.
3Add all beans, and stir well. Cover with a lid and simmer for 10 minutes before removing from the heat.
4Serve the mole alongside salad and steamed brown rice, or use as a filling for corn tortilla wraps.
Ingredients
Mole Sauce
1 cup cups vegetable broth
2 tbsp tomato paste
2 tsp ground coriander seed
1 tsp chili powder
5 ½ tsp ground cumin
5 ½ tsp smoked paprika
¼ tsp cinnamon
5 ½ tbsp maple or date syrup
2 tbsp cocoa powder
Everything Else
½ cup low sodium vegetable broth, extra
1 medium brown onion, diced
2 cloves garlic, minced
1 red pepper, diced
1 cup cooked black beans (or 1 x 15 ounce can, drained and rinsed)
1 cup cooked kidney beans (or 1 x 15 ounce can, drained and rinsed)
1 cup cooked pinto beans (or 1 x 15 ounce can, drained and rinsed)
Directions
Mole Sauce
1To prepare the mole sauce, combine all ingredients in a large bowl or jug, and mix to combine. Set aside.
Everything Else
2Heat the extra 1/2 cup of vegetable broth in a large pot. Add onion, garlic and red pepper; sauté for 5 minutes until softened. Add the prepared mole sauce. Bring mixture to a boil, then reduce the heat to a low simmer and cook for 7-8 minutes until thickened.
3Add all beans, and stir well. Cover with a lid and simmer for 10 minutes before removing from the heat.
4Serve the mole alongside salad and steamed brown rice, or use as a filling for corn tortilla wraps.
