Vegan Mofongo (Fried Mashed Plantains)

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Mofongo is a fried plantain-based dish from Puerto Rico. It is typically made with fried green plantains mashed together in a pilon (which consists of a wooden mortar and pestle), with broth, garlic, olive oil, and pork cracklings or bits of bacon. This version is completely vegan. It was delicious and everyone enjoyed it!

Submitted by Healthy Delights by Libelula
Updated on September 14, 2023
3
Prep Time:
15 mins
Cook Time:
30 mins
Total Time:
45 mins
Servings:
4
Yield:
4 servings
Jump to Nutrition Facts

Ingredients

  • 5 large green plantains, coarsely chopped

  • 1 (8 ounce) can organic tomato sauce

  • 1 small bunch cilantro, chopped, or to taste

  • 2 tablespoons homemade sofrito

  • 2 tablespoons olive oil, or to taste, divided

  • 1 clove garlic, minced

  • 1 (.18 ounce) packet sazon seasoning

  • ½ cup vegetable broth, or to taste

  • salt and ground black pepper to taste

Directions

  1. Fill a 1-quart pot with water; boil plantains with a pinch of salt until easily pierced with a fork, about 25 minutes.

  2. Mash plantains with tomato sauce, cilantro, sofrito, 1 tablespoon olive oil, garlic, and sazon in a mortar or glass bowl. Incorporate the remaining 1 tablespoon olive oil and enough vegetable broth to ensure that mofongo sticks together but is dry enough to easily slip out of a container. Season with salt and pepper.

  3. Serve mofongo on top of the remaining 5 tablespoons vegetable broth in a bowl.

Recipe Tip

You can also mash the mofongo in in individual small mortars.

Nutrition Facts (per serving)

517 Calories
10g Fat
114g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 517
% Daily Value *
Total Fat 10g 12%
Saturated Fat 1g 7%
Sodium 680mg 30%
Total Carbohydrate 114g 42%
Dietary Fiber 9g 33%
Total Sugars 54g
Protein 7g 13%
Vitamin C 71mg 79%
Calcium 28mg 2%
Iron 3mg 16%
Potassium 1973mg 42%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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