Mofongo Dominicano (Mashed Plantains)

Gluten Free
Dairy Free
Health score
3%
Mofongo Dominicano (Mashed Plantains)
60 min.
6
174kcal

Suggestions


Discover the vibrant flavors of the Caribbean with our Mofongo Dominicano, a delightful dish that showcases the humble plantain in a truly delicious way. This gluten-free and dairy-free recipe is perfect for those seeking a hearty side dish that is both satisfying and nutritious. With a preparation time of just 60 minutes, you can easily whip up this culinary gem for your family or guests.

Mofongo is a traditional Dominican dish that combines the rich taste of fried plantains with the aromatic essence of garlic and the savory depth of beef broth. The result is a creamy, chunky mash that is bursting with flavor and pairs beautifully with a variety of main courses. Whether you're serving it alongside grilled meats, seafood, or even as a standalone dish, Mofongo is sure to impress.

Not only is this recipe a feast for the taste buds, but it also offers a wonderful opportunity to explore the culinary heritage of the Dominican Republic. The process of frying and flattening the plantains adds a delightful texture, while the addition of fresh cilantro brings a pop of color and freshness to the dish. Perfect for gatherings or a cozy family dinner, Mofongo Dominicano is a must-try for anyone looking to elevate their cooking game and indulge in a taste of the tropics.

Ingredients

  •  plantains peeled cut into 1-inch slices
  • serving vegetable oil 
  • tablespoon garlic finely chopped
  • cups beef broth warmed
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper black freshly ground
  • leaves cilantro leaves fresh chopped

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Heat 1 inch oil in deep 12-inch skillet over medium-high heat until oil starts to shimmer (about 350°F).
  2. Add plantain slices; cook until golden brown and tender.
  3. Remove from oil.
  4. Flatten the plantains using the bottom of a flat-bottomed glass bottle or a tostonera, if you have one. Return flattened plantains to skillet; cook for 30 seconds on each side or until slightly crisp.
  5. Remove from skillet; place in large bowl. Cool slightly.
  6. Place plaintains, garlic and 1 cup of the broth in food processor. Process until mixture has the consistency of chunky mashed potatoes, adding broth 1/4 cup at a time.
  7. Add salt and pepper; process until mixed.
  8. Spoon into serving bowl; garnish with cilantro.
  9. Serve immediately.

Nutrition Facts

Calories174kcal
Protein5.36%
Fat13.83%
Carbs80.81%

Properties

Glycemic Index
15.67
Glycemic Load
0.13
Inflammation Score
-8
Nutrition Score
9.0695650758951%

Flavonoids

Myricetin
0.02mg
Quercetin
0.11mg

Nutrients percent of daily need

Calories:174.05kcal
8.7%
Fat:2.94g
4.52%
Saturated Fat:0.45g
2.79%
Carbohydrates:38.6g
12.87%
Net Carbohydrates:36.52g
13.28%
Sugar:20.9g
23.22%
Cholesterol:0mg
0%
Sodium:496.48mg
21.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.56g
5.12%
Vitamin K:39.33µg
37.46%
Vitamin A:1360.29IU
27.21%
Vitamin C:22.42mg
27.17%
Potassium:631.72mg
18.05%
Vitamin B6:0.31mg
15.69%
Magnesium:45.08mg
11.27%
Manganese:0.21mg
10.7%
Fiber:2.08g
8.33%
Vitamin B3:1.44mg
7.19%
Folate:28.01µg
7%
Vitamin B2:0.11mg
6.43%
Vitamin B1:0.08mg
5.23%
Phosphorus:50.84mg
5.08%
Copper:0.09mg
4.7%
Iron:0.83mg
4.6%
Vitamin B5:0.38mg
3.84%
Selenium:2.55µg
3.64%
Zinc:0.24mg
1.63%
Vitamin E:0.2mg
1.31%
Calcium:11.39mg
1.14%