Pozole

Good nutritional profile

Mexican pork and hominy soup in red chile broth, with fresh toppings.

Pozole — photo 1

Pozole rojo is a Mexican soup of pork shoulder and large hominy kernels simmered for over two hours in a broth colored with guajillo and ancho chiles, then topped at the table with shredded cabbage, radishes, onion, oregano and lime. A 450 g bowl has about 260 kcal, 18 g protein and 5 g fiber, but around 1,130 mg of sodium. Using 3 tsp of salt instead of 4 cuts about 200 mg per bowl.

Low carbLow calorie

Macronutrients Distribution

Protein: 4g (35.7%)
Fat: 2.7g (24.1%)
Carbs: 4.5g (40.2%)
Fiber: 1.1g

Basic Nutritional Info

NutrientValueDV
Protein4g7.1%
Fat2.7g3.9%
Carbs4.5g1.5%
Simple Sugars1.57gEstimate
Complex Carbs1.82gEstimate
Fiber1.1g4.4%
Water88g3.5%
Calories582.6%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
35

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated0.89g4.5%
Monounsaturated1.07g4.3%
Polyunsaturated0.44g3.4%
Omega-30.132gEstimate
Omega-60.308gEstimate
Trans0.02g1.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C3.29mg
Vitamin E0.1mg
Selenium5.86mcg

Vitamins

VitaminAmountUnitDV
vitamin A12.9mcg1.4%
vitamin B10.084mg7.0%
vitamin B20.08mg6.2%
vitamin B30.818mg5.1%
vitamin B60.104mg6.1%
vitamin B94.39mcg1.1%
vitamin B120.151mcg6.3%
vitamin C3.29mg3.7%
vitamin D0.123 (5 IU)mcg0.8%
vitamin E0.1mg0.7%
vitamin K5.91mcg4.9%

Minerals

MineralAmountUnitDV
calcium13mg1.3%
iron0.51mg2.8%
magnesium10.4mg2.6%
phosphorus49.9mg7.1%
potassium112mg4.3%
sodium251mg10.9%
zinc0.859mg7.8%
copper0.04mg4.4%
manganese0.053mg2.3%
selenium5.86mcg10.7%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 161mg23.0%224%
Isoleucine 187mg13.4%139%
Leucine 342mg12.5%125%
Lysine 334mg15.9%155%
Methionine 152mg14.5%147%
Phenylalanine 312mg17.8%169%
Threonine 172mg16.4%153%
Tryptophan 41mg14.6%138%
Valine 204mg11.2%113%

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Soup Difficulty: Medium Servings: 8 Total: 180 min

Ingredients

  • Pork shoulder, boneless, cut into 4 cm chunks 1 kg
  • Hominy, canned, drained and rinsed 2 large cans (1 kg drained)
  • Dried guajillo chiles, stemmed and seeded 8 (40 g)
  • Dried ancho chiles, stemmed and seeded 2 (20 g)
  • White onion 1 large (200 g), halved
  • Garlic 6 cloves (24 g)
  • Dried Mexican oregano and ground cumin 2 tsp oregano, 0.5 tsp cumin
  • Salt 4 tsp (24 g)
  • Water 3 L
  • Green cabbage, finely shredded to serve (300 g)
  • Radishes, thinly sliced to serve (120 g)
  • White onion, finely chopped to serve (60 g)
  • Limes, cut into wedges to serve (3 limes)
Prep
30 min
Cook
150 min

Instructions

  1. 1

    Put the pork, half of the onion, 4 garlic cloves, 1 tbsp of the salt and 3 L of water in a large pot, bring to a boil, skim off the foam and simmer, partly covered, for 1.5 hours.

  2. 2

    Meanwhile, toast the guajillo and ancho chiles in a dry pan for 30 seconds per side, then soak them in hot water for 20 minutes and drain.

  3. 3

    Blend the chiles with the remaining onion half, 2 garlic cloves, 1 tsp of the oregano, the cumin and 250 ml of the pork broth until smooth, then strain the sauce into the pot.

  4. 4

    Add the hominy and simmer, partly covered, for 45 minutes more, until the pork is very tender and the hominy has opened slightly.

  5. 5

    Take out the onion pieces, shred the larger pork chunks with two forks and season the soup with the remaining salt.

  6. 6

    Ladle into deep bowls and let everyone top their pozole with cabbage, radishes, chopped onion, the remaining oregano and a squeeze of lime.