Vegan Mofongo (Fried Mashed Plantains)
Mofongo is a traditional Puerto Rican dish made from plantains. This version is vegan and healthier.
It is made by boiling green plantains and then mashing them with a savory tomato sauce.
The result is a filling and flavorful dish that can be served as is or with some extra broth.
You can adjust the amount of broth to your liking.
By Nadia Kovalenko
Posted October 22, 2026Share
Time
Calories
Servings
Difficulty
Description
Mofongo is a traditional Puerto Rican dish made from plantains. This version is vegan and healthier.
It is made by boiling green plantains and then mashing them with a savory tomato sauce.
The result is a filling and flavorful dish that can be served as is or with some extra broth.
You can adjust the amount of broth to your liking.
Quick Tip Read the recipe in its entirety before you start cooking. This will help you understand the ingredients, steps, and timing involved, and allow you to prepare any necessary equipment or ingredients beforehand.
Ingredients 9
5 large green plantains, coarsely chopped
1 (8 ounce) can organic tomato sauce
1 small bunch cilantro, chopped, or to taste
2 tablespoons homemade sofrito
2 tablespoons olive oil, or to taste, divided
1 clove garlic, minced
1 (.18 ounce) packet sazon seasoning
0.5 cup vegetable broth, or to taste
salt and ground black pepper to taste
Instructions
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1
Boil 5 large green plantains, coarsely chopped, in a 1-quart pot of water with a pinch of salt for about 25 minutes, or until they can be easily pierced with a fork.
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2
Mash the boiled plantains with 1 (8 ounce) can of organic tomato sauce, 1 small bunch of chopped cilantro, 2 tablespoons of homemade sofrito, 1 tablespoon of olive oil, 1 clove of minced garlic, and 1 (.18 ounce) packet of sazon seasoning in a mortar or a glass bowl. Then add the remaining 1 tablespoon of olive oil and enough vegetable broth (starting with 0.5 cup) to make the mixture stick together but not be too wet.
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3
Serve the mofongo on top of the remaining vegetable broth (about 5 tablespoons) in a bowl.
Nutrition Facts
Servings 4
Amount Per Serving
-
Calories 517 kcal
% Daily Value *
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Total Fat 10g
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Saturated Fat 1g
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Sodium 680mg
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Total Carbohydrate 114g
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Dietary Fiber 9g
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Protein 7g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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