Spanish · sauce

Mojo Verde (Canarian Coriander and Garlic Sauce)

Name: Mojo Verde (Canarian Coriander and Garlic Sauce)
Total time: 10 min
Cuisine: Spanish
Ingredients: a small bunch (20 g) fresh coriander (cilantro), rinsed and patted dry; 3 cloves garlic, peeled; 2 small dried cayenne peppers; a generous ½ tsp ground cumin (1.25 g); 1 tbsp (15 ml) white wine vinegar; ½ cup (120 ml) extra virgin olive oil; a little sea salt; freshly cracked black pepper

Mojo Verde (Canarian Coriander and Garlic Sauce) — from Spain on a Fork's cooking video

Watch how it’s made · 5:50

Video by Spain on a Fork on YouTube · Open on YouTube

10 minMakes 11 × 1 tbsp90 kcal a portion

Keto (0.4 g net carbs a serve)
Vegan
Gluten-free ingredients
Nut-free

Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.

Mostly extra virgin olive oil blended with fresh coriander, garlic and cumin: 1 tbsp has about 90 kcal, nearly all from unsaturated fat, with almost no carbs or salt. Vegan and keto-friendly.

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Ingredients 8

a small bunch (20 g) fresh coriander (cilantro), rinsed and patted dry
3 cloves garlic, peeled
2 small dried cayenne peppers
a generous ½ tsp ground cumin (1.25 g)
1 tbsp (15 ml) white wine vinegar
½ cup (120 ml) extra virgin olive oil
a little sea salt
freshly cracked black pepper

Method

Tap a time to watch that step in the video.

Rinse the coriander and pat it completely dry, then put it in a tall jug (or a food processor) with the peeled garlic cloves and the dried cayenne peppers. 1:35
Add the ground cumin, white wine vinegar and olive oil, and season lightly with salt and pepper. 2:20
Blend with a stick blender until smooth with no lumps. 2:48
Spoon into a serving bowl. In the Canary Islands it goes with papas arrugadas (small potatoes boiled in very salty water until wrinkled), grilled fish or meat. 3:05

Tip. Any small dried chillies work for the heat. The video serves it with papas arrugadas for 4; we count about 11 tablespoons of sauce.

The method is a summary in our words — the video shows every step.

One portion (1 tbsp) gives you 1 of 11

Energy90 kcal380 kJ

Protein0.1 g0% of a day

Fibre0.1 g0% of a day

Carbohydrate0.5 g0.4 g net · 0 g sugars0% of a day

Fat10 g1.4 g saturated13% of a day

Sodium20 mg1% of a day

Where the energy comes from one serve

Net carbs 2%
Protein 0%
Fat 98%

Fits keto: 0.4 g net carbs a serve, with 98% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin E Source10%

1.5 mg a serve, mostly from virgin olive oil (97%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K Source10%

12 µg a serve, mostly from virgin olive oil (51%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

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Omega-35%

0.1 g a serve, mostly from virgin olive oil (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Iron1%

0.2 mg a serve, mostly from ground cumin (38%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin A1%

7.1 µg a serve, mostly from fresh coriander (86%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin C1%

0.8 mg a serve, mostly from fresh coriander (65%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B61%

0 mg a serve, mostly from garlic (60%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Potassium0%

20 mg a serve, mostly from fresh coriander (52%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium0%

4.1 mg a serve, mostly from garlic (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Magnesium0%

1.3 mg a serve, mostly from fresh coriander (36%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc0%

0 mg a serve, mostly from garlic (38%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Folate0%

1.2 µg a serve, mostly from fresh coriander (92%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium0%

0.1 µg a serve, mostly from garlic (82%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.