Mexican Pozola Your Heart Can Love

What’s more perfect on a cold or rainy day than a bowl of steamy hot soup? How about a bowl of steamy hot, heart-healthy Mexican pozole soup?

Pozole is a Mexican stew or soup that, traditionally, is made from hominy and pork. In Mexico, families often consume pozole on special occasions, such as Christmas Eve. But, in some parts of the country, it is a must-have staple of Saturday meals.

Pozole recipes can vary from region to region and family to family. The base of the heart- healthy Mexican pozole recipe that follows is lean beef instead of pork. This recipes is lower inf sodium, cholesterol, and fat.

Heart Healthy Mexican Pozole Recipe

2 lb. lean beef (eye round roast), cubed

1 tablespoon olive oil

1 large onion, chopped

1 clove garlic, finely chopped

¼ tsp salt

⅛ tsp pepper

¼ cup cilantro

1 can (15 ounces) stewed tomatoes

1⁄3 can (2 ounces) tomato paste

1 can (1 pound, 13 ounces) hominy


1. In a large pot, heat oil. Sauté the beef.

2. Add onion, garlic, salt, pepper, cilantro, and enough water to cover the meat. Cover pot and cook over low heat until meat is tender.

3. Add tomatoes and tomato paste. Continue cooking for about 20 minutes.

4. Add hominy and continue cooking for another 15 minutes, stirring, occasionally, over low heat. If too thick, add water for desired consistency.

Variation: Skinless, boneless chicken breasts may be used instead of beef cubes.

Garnishes: Garnish with slices of green cabbage, avocado, lime, radishes, cilantro, or chopped red onions.


Yield: 10 servings

Serving size: 1 cup

Each serving provides:

Calories 253
Total Fat 10 g
Saturated fat 3 g
Cholesterol 52 mg
Sodium 425 mg
Total fiber 4 g
Protein 22 g
Carbohydrates 19 g
Potassium 485 mg

Download Delicious Heart Healthy Latino Recipes to find more heart-healthy adaptations of traditional Latino recipes.

Reprinted with permission from Delicious Heart Healthy Latino Recipes , p. 8. U.S. Department of Health and Human Services. National Institutes of Health. National Heart Lung and Blood Institute.