Healthier Version of Mofongo

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


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.



  • 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.


  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.


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


  • 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