Description
Dive into the flavors of Puerto Rico with this classic, comfort food tradition—Mofongo with Vegetable Caribbean Stew—which is plant-based (vegan) and gluten-free.
Ingredients
Scale
Sofrito:
- ½ large green bell pepper, sliced (use remaining in stew)
- ¼ large onion, sliced (use remaining in stew)
- 2 garlic cloves, minced
- ¼ cup cilantro, fresh
- 1 teaspoon extra virgin olive oil
- 1 small red chili
- 1 teaspoon annatto, ground
Stew:
- 1 teaspoon extra virgin olive oil
- ½ large green bell pepper, coarsely chopped
- ¾ large onion, coarsely chopped
- 1 small summer squash (yellow or green)
- 1 (14.5-ounce) can fire roasted tomatoes, with juice
- ½ cup tomato sauce
- 1 (15-ounce) can kidney beans, rinsed, drained
- Pinch sea salt (optional)
Mofongo:
- 4 plantains, green (look for these at a Latin supermarket if you can’t find them in your neighborhood market)
- 3 tablespoons extra virgin olive oil
- 1 teaspoon adobo salt seasoning (buy prepared, or mix equal parts salt, paprika, black pepper, oregano, cumin, onion powder, garlic powder, and chili powder)
- 2 garlic cloves, minced
Instructions
- Make sofrito by placing all sofrito ingredients in a food processor or chopper and processing until finely chopped, but not liquefied. Alternatively, chop by hand very finely.
- Make stew by heating 1 teaspoon olive oil in a large skillet or saucepan. Add sofrito and sauté for about 3 minutes.
- Add bell pepper, onion, and squash and sauté for an additional 8 minutes.
- Add tomatoes, tomato sauce, and beans. Cover and simmer for an additional 5-10 minutes until thickened and tender. Season with salt as needed.
- While stew is cooking, prepare mofongo.
- Peel plantains by slitting the peels and peeling off the skin, (plantains don’t peel as easily as bananas) and then slice.
- Heat 3 tablespoons olive oil in a large skillet until very hot. Add sliced plantains.
- Cook plantains, turning over to cook both sides with tongs, for about 4-5 minutes, until the plantains turn dark golden-yellow in color, but not brown.
- Remove cooked plantains and place on a plate lined with paper towels to drain off excess oil.
- Place cooked plantains in a medium bowl with adobo seasoning and garlic and mash until soft, but with chunks remaining.
- Fill 4 small soufflé cups or ramekins with plantain mixture and pat firmly.
- To serve, turn out formed mofongo on a dinner plate, and serve with a generous portion of stew.
- Makes 4 servings (about 3/4 cup mofongo + 1 1/2 cups stew per serving)
- Prep Time: 25 minutes
- Cook Time: 21 minutes
- Category: Entree
- Cuisine: Caribbean
Nutrition
- Serving Size: 1 serving
- Calories: 378
- Sugar: 35 g
- Sodium: 151 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Carbohydrates: 40 g
- Fiber: 13 g
- Protein: 8 g