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Mofongo with Caribbean Vegetable Stew (GF, V)

And with this, Caribbean week comes to a hell of a close!

Source: Sharon Palmer | Serves: 4 | Time: 40 min

Mofongo with Caribbean Vegetable Stew (GF, V)

Changes: replaced annatto with turmeric and paprika



½ large green #bellpepper, sliced (use remaining in stew)

¼ large onion, sliced (use remaining in stew)

2 garlic cloves, minced

¼ cup cilantro, fresh

1 tsp extra virgin olive oil

1 small red chili

1/2 tsp turmeric

1/2 tsp paprkia


1 tsp 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)


4 #plantains, green

3 tbsp 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


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.

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