Mofongo Relleno
Mofongo Relleno is a beloved Puerto Rican dish featuring a savory mound of mashed fried green plantains, traditionally mixed with garlic, olive oil, and chicharrón (pork cracklings). The 'relleno' (stuffed) variation typically features a generous filling of shredded meat, such as chicken, pork, or seafood, often cooked in a flavorful tomato-based sauce. It is a staple of Caribbean cuisine, particularly in Puerto Rico, and is known for its rich, hearty, and comforting qualities.
🍽️ Nutrition at a glance
This dish is high in carbohydrates and fat, primarily from the starchy plantains and the oil used for frying, as well as the pork cracklings and meat filling. It provides a good source of energy and some protein, with a rough calorie estimate of 500-700 per serving, depending on the specific ingredients and portion size.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 18 g |
| Carbs | 65 g |
| Fat | 15 g |
| Fiber | 6 g |
| Sugar | 12 g |
| Sodium | 850 mg |
| Potassium | 650 mg |
| Vitamin C | 25 mg |
| Vitamin B6 | 0.5 mg |
| Magnesium | 70 mg |
| Iron | 2.5 mg |
| Phosphorus | 180 mg |
| Niacin (B3) | 3 mg |
| Zinc | 2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Mofongo Relleno is culturally significant as a symbol of Puerto Rican culinary identity, often served at family gatherings and celebrations. Nutritionally, the green plantains offer a good source of resistant starch and fiber, which can support digestive health, while the dish's rich flavors reflect the island's fusion of Spanish, African, and Taíno influences.
