Vegan Mofongo - Better Nutrition

Vegan Mofongo

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Vegan Mofongo recipe.

Mofongo, a Puerto Rican specialty, is made of fried plantains and chicharrónes—basically, fried pork rinds—smashed together with garlic in a mortar and pestle, and shaped into a small mountain. It’s served as a starchy side or a base for main courses, and is traditionally topped with a heavy pork stew. Our version roasts the plantains instead of frying, and replaces the fried pork with crumbled tempeh for a leaner, vegan dish that’s every bit as delicious. Serve it like polenta or mashed potatoes—as a side for any meal, or topped with a hearty vegan stew. Plantains—a starchy, low-sugar relative of the common banana—are tricky to peel: Slice off the ends, then cut the peel lengthwise along the grain. If you can’t find plantains, substitute very hard, green bananas. 

For more about this recipe: Healthy Version of Miami's Mofongo

  • 4Servings


  • 2 large or 3 medium green plantains, peeled and sliced
  • 4 Tbs. olive oil
  • 4 oz. crumbled tempeh
  • 1 tsp. smoked paprika
  • 1/2 tsp. smoked salt or sea salt
  • 1/4 tsp. black pepper
  • Dash liquid smoke (optional)
  • 4 garlic cloves, finely minced


Preheat oven to 400°F. Line a baking sheet with parchment.

Toss plantains with 2 tsp. olive oil and place on baking sheet. Bake 15 minutes. Turn slices over, and bake 10–15 minutes more, until lightly browned and soft.

While plantains are roasting, combine tempeh, paprika, salt, pepper and liquid smoke, if using, in bowl, and toss to mix. Heat remaining olive oil in large, heavy skillet, and sauté tempeh until lightly crispy and brown. Transfer to a plate, and set aside.

Remove plantains from oven, transfer to separate bowl, and mash well. Stir in garlic and tempeh. Press into small round bowls to form rounded mounds, or form by hand. Serve immediately.

Nutrition Information

  • Calories: 340
  • Carbohydrate Content: 47 g
  • Fat Content: 17 g
  • Fiber Content: 3 g
  • Protein Content: 7 g
  • Saturated Fat Content: 2.5 g
  • Sodium Content: 300 mg
  • Sugar Content: 20 g