Healthier Version of Mofongo

(Una Versión Saludable de Mofongo)

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This year I visited a restaurant in Guanica, Puerto Rico that served mofongo without adding any lard, butter or pork to the fried mashed plantains.   As a result, I decided to create my own Healthier Version of Mofongo because It was so delicious and tasty.

Traditionally, mofongo consists of fried green plantains that are mashed in a wooden pilón with crisp pork cracklings (chicharrónes) along with garlic, salt, broth and olive oil.  Once all the ingredients are incorporated into the mashed plantains, it is then formed into a ball or shaped into a dome.

The mofongo is usually served as a side dish to accompany your main course.  However, it can also be served as a complete meal when stuffed or topped with meat or seafood.

Food History!

The green plantain is believed to have originated in Southeast Asia.  However, the plantains arrived to Puerto Rico from the Canary Islands around 16th Century.   Furthermore, the Africans are known for creating the mofongo dish due to their limited diet in Puerto Rico.

Peeling and Cutting the Green Plantains!

This is a green plantain and is a member of the banana family.  However,  it is much longer, thicker and starchier than the familiar banana.  The plantains are also considered a staple in our diet. 

NOTE:  You will need at least 4 green plantains.   This recipe will yield two 1-cup servings of mofongo.

With a sharp knife, cut off both ends of the plantain. 

Make 3 slits lengthwise from top to bottom barely touching the flesh.

Peel the plantain with your hands.

Cut the plantain into 1½-inch pieces.  Repeat these steps for the other green plantains.

Preparing the Salted-Garlic Water Mixture!

I love to soak the plantain pieces before we fried them.  However, this step is optional.  In a bowl, pour 2½ cups of water.  Add 1 tablespoon of garlic powder and 1 teaspoon of lite salt or to taste.  Stir until well blended.

Soak the plantain slices for approximately 30 to 60 minutes.  This will allow the plantains to absorb the garlic powder and salt.  

Peeling the Garlic Cloves!

I normally remove several garlic cloves from a whole head of garlic.  Place them on cutting board.

To peel a garlic clove, place the flat side of a knife blade on top of garlic clove and then press down with the palm of your hand until you hear a crack.

With your hands, remove the garlic skin from the clove.

For this recipe, you will need 4 to 6 garlic cloves.

Blending the Ingredients for Garlic Mixture!

First add 2 to 3 garlic cloves in a mortar (Pilón).   

NOTE:  The Pilón is an essential kitchen tool in our culture.

Secondly, mash the garlic cloves with the pestle.

The garlic cloves are completely mashed.

Lastly, add the following ingredients to the mashed garlic cloves:  2 tablespoons of extra virgin olive oil, 2 teaspoons of chopped cilantro, 2 tablespoons of unsalted vegetable broth, ¼ teaspoon of oregano leaves and 1 pinch of lite salt. 

NOTE:  You can also adjust the quantity of ingredients, according to your taste.

Stir until all the ingredients are well blended.

Frying the Soaked Plantain Slices!

   

Heat 2 cups of vegetable oil in a 10-inch skillet to 365°F.   Make sure you shake or pat dry any excess water before placing the soaked plantain slices into skillet.

Fry the plantain slices on one side until they turn a golden color. 

Turn the plantain slices to the other side until they become fork tender and have a golden color.  

The plantain slices are fork tender after 10 minutes of frying.  Remove them from the skillet.

You can place the fried plantains in a bowl or on a plate with paper towels to absorb the excess oil for at least 2 minutes.

NOTE:  The plantains should be kept warm enough to be able to easily mash. 

Creating a Healthier Version of Mofongo!

Healthier Version of Mofongo

We are ready to place at least 4 warm fried plantains into the garlic mixture. 

Healthier Version of Mofongo

Mash the fried plantains, using a pestle.

Healthier Version of Mofongo

Continue mashing until a soft texture is formed.

Healthier Version of Mofongo

Now add another 3 to 4 fried plantains and mash with pestle. 

Healthier Version of Mofongo

The garlic mixture is definitely incorporated into the mashed plantains.  It is still very moist.  However, If the mofongo appears dry, then add more olive oil and/or vegetable broth.  This is my healthier version of mofongo.

Shaping the Heathier Version of Mofongo!

Healthier Version of Mofongo

Brush a 1-cup bowl with olive oil.

Healthier Version of Mofongo

Fill cup with the mofongo. 

Healthier Version of Mofongo

With the back of the spoon, press gently to pack down the mofongo.   

Healthier Version of Mofongo

Smooth the surface of the mofongo as well.

Healthier Version of Mofongo

Invert bowl onto a plate until the mofongo is released. 

Healthier Version of Mofongo

You can garnish with cilantro or with your favorite tropical sauce.

A Healthier Version of Mofongo!

The mofongo is moist and seasoned well.  It is usually served as a side dish to accompany your main course.  However, the mofongo can also be served as a complete meal when stuffed or topped with meat or seafood.

Click on the button below to watch my YouTube video on How to Prepare a Healthier Version of Mofongo! 

Recipe and Nutritional Facts!

Nutritional information is provided as a courtesy and is approximate only.  Please refer to our Nutritional Facts Disclaimer for more information.

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Healthier Version of Mofongo


  • Author: Aida's Kitchen®
  • Prep Time: 20 Minutes
  • Cook Time: 10 Minutes
  • Total Time: 30 minutes
  • Yield: 2 Servings 1x

Description

A healthier version of mofongo that is seasoned well with herbs, garlic, oil and condiments for a tasty and delicious side order of mashed fried plantain.   However, the mofongo can also be served as a complete meal when stuffed or topped with cooked meat or seafood.


Scale

Ingredients

  • 4 green plantains, peel and cut into -inch slices
  • 2 cups vegetable oil for frying
  • Mortar and pestle for mashing and mixing all the ingredients

Garlic-Water Mixture:

  • 2½ cups water
  • 1 tablespoon garlic powder
  • 1 teaspoon lite salt or to taste

Garlic-Oil Mixture for One Cup of Mofongo

  • 2 to 3 garlic cloves
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons chopped cilantro
  • 2 tablespoons of unsalted vegetable broth
  • ¼ teaspoon of oregano leaves
  • 1 pinch of lite salt

This recipe will yield two 1-cup servings of mofongo.


Instructions

  1.  Soak plantain slices in garlic-water mixture for 30 to 60 minutes.  This step is optional.
  2.  In a mortar, add the ingredients listed for the garlic-oil mixture.  Mash first the garlic cloves, using a pestle, before adding the remaining ingredients.
  3.  Stir until well blended and set aside.
  4.  Heat oil to 365°F in a 10-inch skillet.  Fry the plantain slices on both sides until they become fork tender and turn a golden color.
  5.  Remove from skillet and place on a plate lined with paper towels to absorb the excess oil for at least 2 minutes.
  6.  Place 4 fried plantains into mortar along with the garlic-oil mixture.  With a pestle, mash them until a soft texture is formed.
  7.  Add another 3 to 4 fried plantains and continue mashing until the garlic mixture is fully incorporated into the garlic-oil mixture.  Remove from mortar.
  8.  Grease a 1-cup bowl with olive oil and fill with the mashed plantains.  With the back of the spoon, press gently to pack down the mofongo and smooth the surface.
  9.  To release the mofongo, invert bowl onto a plate.  Garnish with cilantro.
  10.   Repeat steps 2, 3, 6, 7, 8 and 9 for the other cup of mofongo.

Notes

NOTE:  The soaking time for the plantain slices is not included in the total prep time since this step is optional.

The first nutritional value includes the vegetable oil for frying the green plantains.  The second nutritional value does not include the oil for frying.

  • Category: Side Order
  • Method: Frying
  • Cuisine: Puerto Rican

Nutrition

  • Serving Size: 1 Cup (no frying oil included)
  • Calories: 703
  • Sugar: 54.4g
  • Sodium: 461.1mg
  • Fat: 29.4g
  • Carbohydrates: 119.8g
  • Fiber: 8.9g
  • Protein: 5.8g
  • Cholesterol: 0mg

Keywords: mofongo, fried plantains, green plantains

Nutritional Facts Disclaimer

Category: Recipes, Root Vegetables and Starchy Fruits

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