Mediterranean Diet Mofongo

Discover a bold and healthy twist on a Caribbean classic with this Mediterranean Diet Mofongo! This flavor-packed dish combines the rich, crispy goodness of golden-fried green plantains with a Mediterranean-inspired blend of lemon zest, briny Kalamata olives, and fresh parsley. Mashed to perfection with garlic and olive oil, the mofongo is shaped into comforting mounds and simmered gently in savory chicken or vegetable stock for a burst of flavor in every bite. Perfect as a side dish or a main course, this recipe is a celebration of wholesome, heart-healthy ingredients. Serve warm and finish with a garnish of fresh parsley and lemon slices for a vibrant, zesty touch. A fusion recipe that’s as nutritious as it is irresistible!

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Peel the plantains by cutting off the ends, making a shallow cut along the length, and removing the peel.

Step 2

Slice the plantains into 1-inch thick rounds.

Step 3

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.

Step 4

Remove the plantains from the oil and place them on a paper towel to drain excess oil.

Step 5

In a separate pan, heat the remaining tablespoon of olive oil over medium heat. Add the minced garlic and sauté until golden and fragrant.

Step 6

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.

Step 7

Chop the Kalamata olives and mix them into the mashed plantain mixture.

Step 8

Sprinkle in the chopped parsley and mix well.

Step 9

Shape the plantain mixture into several small balls or mounds and place them back in the saucepan.

Step 10

Add the chicken or vegetable stock to the saucepan, pouring gently over the mofongo mounds.

Step 11

Cover the saucepan and cook on low heat for about 10 minutes to allow the mofongo to absorb some of the stock flavors.

Step 12

Serve warm, garnished with additional parsley and lemon slices for extra zest.

Nutrition Facts

Serving size	1255.9 grams (1255.9g)

Amount per serving	% Daily Value*
Calories	1639

Total Fat 81.40g	104%
Saturated Fat 12.40g	62%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 5130mg	223%
Total Carbohydrate 249.00g	91%
Dietary Fiber 22.30g	80%
Total Sugars 60.30g
Protein 13.80g	28%

Vitamin D 0IU	0%
Calcium 156mg	12%
Iron 6mg	31%
Potassium 3855mg	82%

*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.

Source of Calories

Fat: 41.1%

Protein: 3.1%

Carbs: 55.8%