recipes15 min prep + 15 min cook
Mofongo with Garlic-like Vegetable Broth
September 10, 2026
Rate this recipe

⏱️
Prep Time
15 min
🔥
Cook Time
15 min
🍽️
Servings
2
Ingredients
- Main Dish
- 2 plantains (green), peeled, cut into 1-inch rounds
- 2 tbsp olive oil
- 1/8 tsp hing, bloomed
- 1/8 tsp salt, divided
- 1 cup fresh vegetable broth (not bouillon cubes or concentrate), warmed
- 2 tbsp fresh cilantro, chopped
- Side dishes
- 2 tbsp hemp seeds
- 1 tbsp olive oil
- 1/4 cup black beans, cooked fresh not canned
- 1/2 cup frozen corn
- 1/8 tsp salt
- Salad
- 1 cup cucumber, sliced
- 2 tbsp radishes, shredded
- 4 tbsp carrots, shredded
- 1 tbsp olive oil
- 1 tbsp fresh cilantro, chopped
- 1/4 tsp sumac
Instructions
- 1Add 2 tbsp olive oil to pan and lightly fry plantain rounds in batches 5–6 minutes, until pale gold and tender (not browned). Add a little more oil if needed. Drain on paper towels.
- 2While the plantains fry, toss the cucumber, radishes, 1 tbsp olive oil, sumac, and 1 tbsp cilantro together for a simple side salad.
- 3Bloom the hing: add 1 tsp olive oil to pan on medium-high. Add hing to oil for 10 seconds to bloom it. Remove from heat.
- 4In a mortar or sturdy bowl, add the salt and hing paste, then the fried plantains a few pieces at a time, mashing and folding in the olive oil as you go, until coarsely mashed.
- 5Pack into a bowl to shape into a dome, then invert onto a plate.
- 6Warm the broth for about 2–3 minutes. Pour around the mofongo and top with cilantro.
- 7In a pan, add 1 tbsp olive oil on med-high. Add corn and char. Then add the black beans until warmed through. Mix in the hemp seeds and add a dash of salt.
- 8Serve the mofongo warm alongside the salad and bean-corn side.
About This Dish
Mofongo is one of Puerto Rico's most iconic dishes: green plantains fried until tender, then mashed in a wooden mortar (pilón) with garlic/hing and oil until the mixture holds together in a dome. It's traditionally topped with garlic shrimp or served alongside chicken broth — this version keeps it vegetarian with a garlic-infused vegetable broth, a warm corn-and-black-bean side, and a cucumber-radish salad.
Why It Works for a Low-FODMAP Diet
- Fresh vegetable broth: A genuinely fresh broth avoids the onion/garlic powder and concentrated extracts hidden in bouillon cubes.
- Black beans, in a modest serving: A half-cup serving alongside the mofongo and corn keeps this within a typical FODMAP-friendly portion.
- No tomato, vinegar, or citrus: Traditional mofongo doesn't call for any of these, so nothing needed reworking there.
Make It Your Own
- No mortar? A large sturdy bowl and a potato masher or wooden spoon works fine.
- Serving style: Traditionally shaped into a dome with a well in the center for the broth; a simple mound works too.
Storage
Best served immediately, while warm and freshly mashed — leftover mofongo can turn gummy as it cools.
#dinner#vegetarian#low-histamine#low-acid#tomato-free#gluten-free#dairy-free#puerto-rican#caribbean#plantain#fried#traditional#comfort-food#low-fodmap
Comments
No comments yet. Be the first!
Leave a comment
Recipe Reviews
Share your experience with this recipe!
Please sign in to write a review for this recipe.
Community Reviews
No reviews yet. Be the first to share your experience with this recipe!