Low Sodium Mofongo
Indulge in the bold flavors of Puerto Rican cuisine with this heart-healthy twist on a classic dish: Low Sodium Mofongo. Crafted with golden fried green plantains and mashed into a flavorful paste with garlic, fresh cilantro, and a touch of unsalted chicken stock, this recipe delivers the signature savory taste of mofongo without the excess salt. Seasoned with smoked paprika and a dash of black pepper, this version is perfect for those seeking a lower sodium option that doesn’t compromise on flavor. Garnished with creamy sliced avocado and a fresh squeeze of lime, it’s a vibrant and satisfying dish that’s perfect as a comforting side or the star of your meal. Ready in under an hour, this recipe celebrates traditional Caribbean flavors while prioritizing healthy, wholesome ingredients.
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Recipe Information
Ingredients
- 4 large green plantains
- 2 tablespoons olive oil
- 4 large garlic cloves
- 1 cup unsalted chicken stock
- 0.25 cup fresh cilantro, chopped
- 1 large ripe avocado, sliced
- 1 small lime, juiced
- 0.25 teaspoon black pepper
- 0.25 teaspoon smoked paprika
- 0.25 teaspoon salt substitute (optional)
Instructions
Peel the green plantains and cut them into 1-inch thick slices.
Heat olive oil in a large skillet over medium heat.
Add the plantain slices to the skillet in batches to avoid overcrowding and fry until golden brown on both sides, about 3-4 minutes per side.
Remove the plantains from the skillet and drain on paper towels to remove excess oil.
Using a mortar and pestle, mash the garlic into a paste. Add the fried plantains in batches to the garlic paste, mashing them until well combined. If needed, add a small amount of unsalted chicken stock to help mash them and achieve the desired consistency.
Once all plantains are mashed, mix in the chopped cilantro, black pepper, smoked paprika, and salt substitute if using.
Shape the mashed plantains into round disks or scoop them into serving bowls.
Serve the mofongo topped with slices of ripe avocado and drizzle with fresh lime juice.
Optionally, garnish with additional cilantro or a sprinkle of smoked paprika for extra flavor.
Nutrition Facts
Calories |
1522 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 59.9 g | 77% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 89 mg | 4% | |
| Total Carbohydrate | 264.5 g | 96% | |
| Dietary Fiber | 33.0 g | 118% | |
| Total Sugars | 61.2 g | ||
| Protein | 17.4 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 119 mg | 9% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 5783 mg | 123% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
