Mexican · lunch, dinner

Pozole Verde de Pollo (Green Chicken and Hominy Soup)

Video by Jauja Cocina Mexicana on YouTube · Open on YouTube

160 minServes 10474 kcal a serve
  • Gluten-free ingredients
  • Dairy-free
  • Nut-free

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

A big pot of soup packed with greens: each serve gives about 33 g protein from chicken and pepitas and around 6 g fibre from hominy, greens and toppings, plus vitamin C and magnesium.

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Ingredients 27

Method

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  1. Bring the dried hominy to the boil for 3–4 minutes, then turn off the heat and leave it to soak overnight. Drain and pinch off the hard tip of each kernel so it blooms. (Pre-cooked hominy just needs rinsing until the water runs clear.) 0:49
  2. Add the hominy to plenty of boiling water (7–10 cm above the corn) with the halved garlic and the onion. Simmer unsalted for about 1½ hours until the kernels burst open, topping up with very hot water. 1:54
  3. Add the chicken pieces and the salt and simmer about 45 minutes until cooked. Lift out the chicken to cool and shred it; discard the garlic and onion. 3:26
  4. For the salsa, toast the pepitas in a dry pan until they puff, and char, sweat and peel the poblanos. Simmer the tomatillos and jalapeños until soft without letting them burst, then seed the jalapeños. 2:36
  5. Blend the poblanos, tomatillos, jalapeños, pepitas, ½ onion, garlic and oregano with the ¾ cup water, then add the spinach, coriander, radish leaves and epazote and blend until very smooth. 4:07
  6. Fry the salsa in the oil with 1 tsp salt for about 20 minutes, stirring. Pour it into the pozole, return the chicken and simmer a few minutes. Serve with serrano, lime, lettuce, onion, radish, avocado and oregano. 5:54

Tip. Serves about 10 (our estimate). Time excludes the overnight soak. Removing some chicken skin keeps the broth lighter. Freezes well without the fresh toppings. Pre-cooked hominy works the same way after a good rinse.

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

One serve gives you 1 of 10

Energy474 kcal1,980 kJ
Protein33 g66% of a day
Fibre6.4 g23% of a day
Carbohydrate41 g34 g net · 4.1 g sugars15% of a day
Fat20 g4.3 g saturated26% of a day
Sodium860 mg38% of a day

Where the energy comes from one serve

  • Net carbs 30%
  • Protein 29%
  • Fat 41%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 82% of the 34 g of net carbs come from the dried peeled hominy. To cut carbs, try cauliflower mash instead.

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

Vitamin K High89%

106 µg a serve, mostly from spinach (45%). 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.

Selenium High52%

29 µg a serve, mostly from chicken (80%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin C High49%

44 mg a serve, mostly from poblano chillies (40%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin B6 High41%

0.7 mg a serve, mostly from chicken (52%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Zinc High38%

4.2 mg a serve, mostly from chicken (61%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Magnesium High31%

131 mg a serve, mostly from pepitas (45%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Folate High27%

106 µg a serve, mostly from lettuce (26%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin A High25%

225 µg a serve, mostly from lettuce (39%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron High21%

3.8 mg a serve, mostly from chicken (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Omega-3 Source19%

0.3 g a serve, mostly from vegetable oil (41%). 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.

Potassium Source17%

800 mg a serve, mostly from chicken (26%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin E Source15%

2.2 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin B12 Source15%

0.4 µg a serve, mostly from chicken (100%). 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.

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Calcium5%

67 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0.1 µg a serve, mostly from chicken (100%). 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.

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 Jauja Cocina Mexicana; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.