Mediterranean Diet Mofongo
Elevate the classic Puerto Rican comfort dish with a healthy Mediterranean twist in this irresistible Mediterranean Diet Mofongo recipe! This fusion masterpiece combines the hearty richness of mashed green plantains with the vibrant flavors of Kalamata olives, garlic, fresh parsley, and bright lemon zest. Fried golden plantains are mashed to perfection, then simmered gently in a light chicken or vegetable stock to infuse every bite with soul-soothing flavor. Finished with a garnish of parsley and zesty lemon slices, this recipe is a wholesome, gluten-free delight that’s bursting with Mediterranean-inspired ingredients. Perfect as a main dish or a unique side, it’s a flavorful celebration of healthy eating that brings two culinary worlds together.
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Recipe Information
Ingredients
- 4 green plantains
- 4 tablespoons extra virgin olive oil
- 6 garlic cloves
- 1 teaspoon salt
- 0.5 teaspoon pepper
- 1 tablespoon lemon zest
- 0.5 cup pitted Kalamata olives
- 2 tablespoons fresh parsley
- 1 cup chicken or vegetable stock
Instructions
Peel the plantains by cutting off the ends, making a shallow cut along the length, and removing the peel.
Slice the plantains into 1-inch thick rounds.
In a large saucepan, heat 3 tablespoons of olive oil over medium heat. Add the plantain slices and fry until golden brown on all sides, approximately 5-7 minutes.
Remove the plantains from the oil and place them on a paper towel to drain excess oil.
In a separate pan, heat the remaining tablespoon of olive oil over medium heat. Add the minced garlic and sauté until golden and fragrant.
In a mortar and pestle or large bowl, mash the fried plantains together with the sautéed garlic, salt, pepper, and lemon zest until smooth and well combined.
Chop the Kalamata olives and mix them into the mashed plantain mixture.
Sprinkle in the chopped parsley and mix well.
Shape the plantain mixture into several small balls or mounds and place them back in the saucepan.
Add the chicken or vegetable stock to the saucepan, pouring gently over the mofongo mounds.
Cover the saucepan and cook on low heat for about 10 minutes to allow the mofongo to absorb some of the stock flavors.
Serve warm, garnished with additional parsley and lemon slices for extra zest.
Nutrition Facts
Calories |
316 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.4 g | 26% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1182 mg | 51% | |
| Total Carbohydrate | 36.2 g | 13% | |
| Dietary Fiber | 3.6 g | 13% | |
| Total Sugars | 15.3 g | ||
| Protein | 2.6 g | 5% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 37 mg | 3% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 567 mg | 12% | |
*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.
