Diabetes Forecast

The Healthy Living Magazine

'Mofongo' Plantain Mash

Per Serving

'Mofongo' Plantain Mash

Makes: 4 servings
Serving Size: 1/2 cup
Calories 130
Fat 0 g
Saturated Fat 0 g
Trans Fat 0 g
Carbohydrate 34 g
Fiber 3 g
Sugars 15 g
Cholesterol 0 mg
Sodium 283 mg
Protein 1 g
Choices: Starch 2
  • Makes: 4 servings
  • Serving Size: 1/2 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 30 minutes


1 cup unsalted vegetable stock
2 small ripe plantains, peel removed, each cut into 4 pieces
1 tsp. nutmeg
1 tsp. cinnamon
1/2 tsp. kosher salt
1 tsp. cracked black pepper


  1. Preheat oven to 400 F.
  2. Add vegetable stock to a small saucepan. Heat the stock to a rolling simmer and set aside.
  3. Place the plantains on a baking sheet lined with parchment paper, place in oven, and bake until the plantains are fork-tender, about 15–20 minutes.
  4. Once the plantains are tender, remove them from the oven. Place the plantains in a food processor with 3/4 cup of vegetable stock, nutmeg, cinnamon, salt, and ground pepper. Pulse the food processor 10 times (1 second each time). The mixture will form a dough-like consistency. Remove the sweet plantain mash from the food processor.
  5. Place the mixture in a bowl lined with plastic wrap. Press down on the mixture to remove any air bubbles and then flip the mixture onto a plate. Remove the bowl and the plastic wrap and serve.

Ronaldo's Tip: Only add the 3/4 cup of the stock, and if needed add the rest in batches. If you add it all at once you might end up with a batter rather than a dough-like consistency.


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