Sofrito 101: Traditional & AIP-Friendly Sofrito – A Breakdown of Puerto Rican Sofrito and How to Make a Nightshade-Free Version
April 6, 2025
easy
Ay, sofrito. If you know, you know. This magical blend of herbs and veggies is the heart and soul of Puerto Rican cooking, and many other Latin cultures. It’s the secret weapon behind the bold, vibrant flavors that make our dishes unforgettable. From arroz con gandules to asopao, sofrito es la estrella (the star) of the show. But what happens when your body says, “No más” to certain ingredients like nightshades?
As someone who’s navigated dietary restrictions while holding on to my Puerto Rican roots, I’m here to tell you, don’t worry mi gente. You can still enjoy the essence of sofrito while keeping it healing and nightshade-free. Let’s break it all down: what is traditional sofrito, why it’s so iconic, and how you can make an AIP-friendly version that’s just as flavorful.
What is Sofrito?
Sofrito is the OG cooking base. It’s the foundation of Puerto Rican cuisine and so many other Latin cultures. The name “sofrito” comes from the Spanish word “sofreír,” which means to sauté, and that’s exactly what we do, blend up a mix of aromatic ingredients and sauté them to release all their sabor.
Every Puerto Rican household has its own sofrito recipe, passed down from abuela to mom to you. It’s like a family heirloom, except instead of sitting on a shelf, it’s in your fridge, ready to bring life to your next dish.
What is traditional sofrito?
Traditional Puerto Rican sofrito is a vibrant green blend of fresh herbs and veggies that brings any dish to life. While recipes vary slightly, these are the key ingredients:
Culantro (Recao): This herb is like cilantro’s bold, sassy cousin. It’s a must for that authentic Puerto Rican flavor.
Cilantro: Bright and citrusy, cilantro adds freshness to the mix.
Aji Dulce (Ajicitos): Sweet and mild peppers that balance out the other flavors.
Cubanelle Peppers: Another mild, sweet pepper that’s a staple in Puerto Rican kitchens. Bell Peppers can also be used.
Onions: For that savory depth we all love.
Garlic: Because what’s sofrito without garlic?
Tomatoes: These are optional, as some familias use them, and some don’t. They add a little acidity and round out the flavors.
Our Traditional Puerto Rican Sofrito Recipe
Ingredients:
2 large cubanelle or bell peppers (seeded and chopped)
6 ají dulce peppers (if available; these are small sweet peppers)
1 large yellow onion (chopped)
1 head of garlic (peeled)
1 bunch of culantro (recao) or cilantro
1-2 tablespoons olive oil (optional, for blending)
Directions:
Prep the Ingredients: Wash all the vegetables and herbs thoroughly. Chop the bell peppers, onion, and cilantro into smaller pieces to make them easier to blend. Peel the garlic cloves.
Blend It All Together: Add the onions and peppers into a blender or food processor. Start by blending these first as they will release their juices and will help with the blending process. Add the rest of the ingredients until it reaches a smooth, paste-like consistency. If you’re using ají dulce peppers and culantro, this is where they shine! Add olive oil if necessary to help with blending.
Store It Right: Once blended, transfer your sofrito into an airtight container or mason jar. You can refrigerate it for up to a week or freeze it in small portions (like in an ice cube tray or souper cubes) for longer storage. Frozen sofrito cubes are super convenient for cooking!
How to Use Sofrito
Sofrito is incredibly versatile and can be used as the base for countless dishes. Here are some ideas:
Rice Dishes: Use it to flavor arroz con gandules, arroz con pollo, or even plain white rice.
Stews and Soups: Add a spoonful to your beans, chicken stew, or soups for an instant flavor boost.
Meat and Seafood: Use it as a marinade or sauté it before cooking meat or seafood.
Sauces: Stir it into tomato-based sauces for an extra layer of flavor.
Tips for the Perfect Sofrito
Customize to Your Taste: If you can’t find ají dulce or culantro, don’t stress. The sofrito will still be delicious with just the basics like bell peppers, garlic, onion, and cilantro.
Batch Prep: Make a big batch and freeze it in small portions so you always have sofrito on hand.
Experiment: While this is the traditional Puerto Rican version, feel free to experiment with other herbs and peppers to create your own twist.
The AIP Challenge: Nightshades
If you’re following the Autoimmune Protocol (AIP), you probably already know that nightshades are a no-go. That means no tomatoes, no bell peppers, no Cubanelle peppers. Why? Nightshades contain compounds that can irritate the gut and trigger inflammation for some people.
When I first started AIP, I thought, “Well, there goes sofrito.” But you know what? I wasn’t about to let dietary restrictions rob me of my culture or my favorite flavors. So I got creative, and guess what? You can too.
Enter AIP-Friendly Sofrito
Here’s the thing: making an AIP-friendly sofrito isn’t about giving up, it’s about adapting. It’s about finding new ways to honor your heritage while taking care of your health. You can still have that sofrito magic with a few ingredient swaps.
AIP-Friendly Sofrito: The Ingredients
Here’s how we reimagine sofrito without the nightshades:
Culantro (Recao): Still the MVP. If you can’t find it, use extra cilantro.
Cilantro: Always welcome in the mix.
Zucchini or Celery: This mild veggie steps in for bell peppers, adding bulk and a neutral flavor.
Onions: A non-negotiable for that savory base.
Garlic: Because garlic is life.
Lemon Juice: Adds the acidity you’d normally get from tomatoes.
Carrots (optional): They bring natural sweetness and a touch of earthiness.
Other optional ingredients that are welcome and add additional nutrition: Scallions (green onions), Chives, and Parsley.
Nightshade-Free & AIP-Friendly Sofrito
Ingredients:
2 medium yellow onions (chopped)
1 bunch of culantro (recao) or cilantro
½ celery stalk (chopped)
1 head of garlic (peeled)
1 bunch green onions (scallions)
1-2 tablespoons lemon juice
1-2 tablespoons olive oil (optional, for blending)
1 medium carrot, peeled and chopped (optional)
Directions:
Prep Your Ingredients: Wash and chop everything. Don’t stress about perfect cuts, your blender will handle it.
Blend It Up: Toss all the ingredients into a food processor or blender. Blend until you get the consistency you like, smooth or a little chunky, it’s up to you.
Taste and Adjust: Add more lemon juice or olive oil if needed.
Store It: Keep your sofrito in an airtight container in the fridge for up to a week, or freeze it in ice cube trays for easy use later.
Cooking with AIP-Friendly Sofrito
Your AIP-friendly sofrito is just as versatile as the traditional version. Use it to flavor soups, stews, sautéed veggies, or even cauliflower rice. It’s your new best friend in the kitchen.
Why Make the Switch?
Even if you’re not following AIP, trying out a nightshade-free sofrito can be a fun way to mix things up and add extra nutrition from the veggies. Plus, it’s a great option for anyone looking to reduce inflammation or try something new.
Honoring Tradition, Embracing Change
Adapting recipes for dietary needs doesn’t mean you’re losing your culture. It means you’re evolving it, making it work for you and your health. Sofrito is more than just an ingredient, it’s a connection to our roots, our families, our ancestors.
Whether you stick to the traditional recipe or try this AIP-friendly version, sofrito will always be the heart of Puerto Rican cooking. So grab your blender, get your ingredients, and let’s keep the tradition alive, one batch of sofrito at a time.
¿Qué piensas? Would you try this AIP-friendly sofrito? Let me know in the comments or tag me on social media when you make it. ¡Buen provecho!
Ingredients
Adjust Servings
| 2 medium yellow onions (chopped) | |
| 1 bunch of culantro (recao) or cilantro | |
| 1/2 celery stalk (chopped) | |
| 1 head of garlic (peeled) | |
| 1 bunch green onions (scallions) | |
| 1-2 tablespoons lemon juice | |
| 1-2 tablespoons olive oil (optional, for blending) | |
| 1 medium carrot, peeled and chopped (optional) |
Leave a Reply