Mofongo is a very popular dish in Puerto Rico that is made with green plantains. Plantains grow in the tropics, and is within the banana family (see image below). Some grocery stores in the states carry plantains, especially if there is a Latin community in the area. Mofongo is a very versatile dish, you can enjoy it stuffed, or as a side dish. I give it my healthy twist by frying in refined coconut oil, but you can fry in any oil you wish. Plantains are also super healthy. Calorie wise, they are similar to a potato, but they are a rich source of fiber, vitamins A, C, B-6, magnesium and potassium. They are also a great carb alternative in a Paleo Diet, and are Vegan friendly too.
Ingredients: (2-3 servings)
- 3 large green plantains (platano macho)
- Refined coconut oil or oil of choice (for frying)
- 1 or 2 Garlic cloves
- Optional: Pork rinds
- Extra Virgin Olive Oil or Butter
- Salt and Pepper to taste
You’ll need a mortar and pestle (aka pilon). Find the one on the picture above on Amazon.
- Peel the plantain using a knife. (It’s easier to peel if you do it under water)
- Cut the plantain in 1-inch pieces. (see image below)
- In a frying pan, add about 1 cup of oil. Heat the oil to medium heat.
- Fry the plantain pieces on both sides. Plantains should look golden yellow/brown and cooked until soft enough to stick a fork in them easily. (see image below)
- For an even healthier mofongo, boil the plantains until soft, instead of frying them.
- Remove plantains from heat (or drain if you boiled them).
- In a mortar and pestle (pilon) mince 1/2 or 1 small garlic clove.
- Mash the plantains a little at a time. Start mashing the plantain while mixing it with the garlic, add olive oil or butter if the plantain looks dry and not sticking together. Also add salt and pepper (or adobo) to taste and pork rinds if you wish.
- Repeat with the rest of the plantains.
- The plantains should be soft and consistent enough that you can shape it into a ball or small balls.
- Typically it’s served with a bowl of broth. Can also be served as a side dish with meats, fish, seafood, etc.
- You can use ripe plantains instead (for a sweeter mofongo) or a mix of both green and ripe.
Note: I personally don’t use pork rinds. I added them as an option because it’s a key ingredient in the traditional mofongo.
Either way, it’s all delicious!
I hope you enjoy this recipe. Check out our other recipes on the blog, and make sure you are in our Facebook Group @HealthyLatinos.
Made with Love,
Mayra – Your Nutrition Dork Guide
Green and ripe plantains.
Peeled and cut in pieces.
Fried (cooked) plantains.