Vegan Mofongo (Fried Mashed Plantains)
This plant-based twist on Puerto Rican mofongo brings garlicky, savory depth with sofrito, tomato sauce, and sazón folded into hot, starchy green plantains. A drizzle of olive oil and a splash of vegetable broth make it rich yet light, with bright cilantro lifting each bite. Serve Vegan Mofongo (Fried Mashed Plantains) for a comforting dinner that’s hearty, aromatic, and naturally gluten-free.
- Prep15 mins
- Cook30 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Vegan Mofongo (Fried Mashed Plantains), not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 55 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 62
- Heart Health
- 76
- Metabolic
- 54
- Digestive
- 43
- Inflammatory
- 20
- Performance
- 41
- General Wellness
- 1
Fill a 1-quart pot with water; boil the plantains with a pinch of salt until they are easily pierced with a fork.
- 2
Mash the plantains with tomato sauce, cilantro, sofrito, 1 tablespoon olive oil, garlic, and sazon in a mortar or a glass bowl.
- 3
Mix in the remaining 1 tablespoon olive oil and add enough vegetable broth so the mofongo holds together but is dry enough to slide out of a container; season with salt and pepper.
- 4
Serve the mofongo over the remaining 5 tablespoons vegetable broth in a bowl.
- Calories 651.93 kcal High 33%
- Protein 4.58 g Low Source 9%
- Carbohydrate 135.77 g 49%
- Total Fat 9.59 g Moderate 12%
- Saturated Fat 1.09 g Moderate 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.84 mg Low Source 0%
- Sodium 496.36 mg High 22%
- Dietary Fiber 8.82 g Good Source 32%
- Total Sugars 9.22 g --
- Added Sugars 0.18 g Low Source 0%
- Calcium 54.65 mg Low Source 4%
- Iron 2.87 mg Moderate 16%
- Potassium 743.15 mg Moderate 16%
- Vitamin A 127.89 mcg Moderate 14%
- Vitamin C 24.8 mg Good Source 28%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Tomatoes 🍅
- Garlic 🧄
About This Recipe
Vegan Mofongo (Fried Mashed Plantains) is a Puerto Rican side dish recipe made with 9 ingredients. It takes about 45 mins, serves 4, and is rated easy. Key ingredients include Fresh Cilantro, Garlic, Olive Oil, and Plantain. Each serving provides about 651.93 kcal, and is a good source of fiber.
Recipe Questions
- What is Vegan Mofongo (Fried Mashed Plantains)?
- It is a Puerto Rican recipe made with 9 ingredients, usually served for side dish or dinner or lunch.
- What is Vegan Mofongo (Fried Mashed Plantains) made of?
- The main ingredients are Fresh Cilantro, Garlic, Olive Oil, Plantain, Salt & Pepper. The full list of 9 is above.
- How long does it take to make Vegan Mofongo (Fried Mashed Plantains)?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 651.93 kcal. The full nutrition breakdown is above.
- Is Vegan Mofongo (Fried Mashed Plantains) easy to make?
- This recipe is rated easy, with 9 ingredients and 4 steps.
- Is Vegan Mofongo (Fried Mashed Plantains) healthy?
- Vegan Mofongo (Fried Mashed Plantains) has an easyChef Pro health score of 44/100. Per serving, it provides 651.93 calories and 4.58 g of protein, or 9% of the Daily Value. It is a good source of dietary fiber and vitamin C. Worth noting per serving: sodium at 496.36 mg (22% of the Daily Value) and saturated fat at 1.09 g (5% of the Daily Value). It contains Tomatoes and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required