Baltic Maid

Fufu – Mashed Plantains – Zerstampfte Kochbananen

Posted on | September 26, 2013 | 2 Comments

Fufu, Mashed Plantains, by Baltic Maid

I like the idea of eating less meat but going entirely vegetarian is something I wouldn’t want to do. Eating less meat on the other hand, is definitely something I strive to do. There are a lot of delicious meat free recipes out there these days. There are way more vegetarian recipes than non-vegetarians might think. The recipes go beyond the usual pasta and salad recipes. And they’re anything but boring. I love variety in my kitchen. There are so many recipes to explore that I rarely make the same thing more than twice.

Something that I discovered a few years back is the plantain or some people call it cooking banana. The possibilities to prepare plantains seem endless and whether you’re vegetarian or not, plantains add a nice variety to your meals. I am really hooked on these since the first gave them a try.

Fufu is a delicious vegetarian recipe for plantains. The plantains are boiled and then mashed like mashed potatoes. Garlic and olive oil are added to the plantains.  Caramelized onions served over the fufu are an absolute dream. This is one tasty side dish that can change your cooking routine a little bit unless plantains are already part of your cooking.

Fufu is a staple in many African countries. Many Caribbean countries with a population of African descent have incorporated fufu into their cuisines. The recipes, however, differ in different countries and so does the name. This fufu recipe is the Cuban version of mashed plantains. In Cuba, it is called fufu de platanos and caramelized onion are often served with it. In the Dominican Republic, mashed plantains are called mangu, and they are often eaten with caramelized onions and fried salami as a breakfast dish. Puerto Ricans call mashed plantains mofongo.

There are many other ways of preparing plantains. Tostones, grilled plantains, fried plantains etc come to mind. I love changing up my meals with plantains.

Fufu – Mashed Plantains


  • 2 plantains, peeled (Usually green plantains are used for this but I like to use them when they’re  yellow or even black.)
  • salt, to taste
  • olive oil
  • ½ – 1 onion, thinly sliced
  • 2 garlic cloves, grated


Cook the peeled plantains in lightly salted water until soft.

In the meantime, heat some olive oil in a frying pan. Cook the onion slices until they’re golden brown and caramelized. Remove the onions from the pan.

Add the grated garlic and cook in the olive oil until fragrant.

Place the cooked plantains in a bowl and mash them with a potato masher or fork. Combine the plantains with the garlic and remaining olive oil from the pan. A little more additional olive oil might be necessary. Season to taste with salt.

Normally, you place the mashed plantains as they are on a plate. To make them look more appetizing, lightly oil two small bowls and press the mashed plantains into the bowls. Then invert the plantains onto a plate.

Now place the onions on top and drizzle additional olive oil over it if desired.

Guten Appetit!

Recipe slightly adapted from Baltic Maid

Fufu, Mashed Plantains, by Baltic Maid

Fufu – Mashed Plantains


  • 2 Kochbananen, geschält (normalerweise werden grüne Kochbananen für dieses Rezept verwendet. Ich verwende aber lieber die etwas reiferen gelben oder sogar überreifen schwarzen Kochbananen. Sie schmecken süsslicher.)
  • Salz, nach Geschmack
  • Olivenöl
  • ½ – 1 Zwiebel, in dünne Ringe geschnitten
  • 2 Knoblauchzehen


Die Kochbananen in leicht gesalzenem Wasser kochen bis sie weichwerden.

In der Zwischenzeit ein wenig Olivenöl in einer Bratpfanne erhitzen. Die Zwiebelringe darin braten bis sie golbraun werden. Die Zwiebeln aus der Pfanne entfernen.

Den geriebenen Knoblauch im Olivenöl braten bis duftend.

Die gekochten Kochbananen in eine Schüssel geben und mit einem Kartoffelstampfer (oder einer Gabel) wie Stampfkartoffeln zerstampfen. Den Knoblauch und das Olivenöl aus der Pfanne dazugeben und vermischen. Bei Bedarf zusätzliches Olivenöl hinzufügen. Mit Salz abschmecken.

Normalerweise werden die zerstampften Kochbananen nun so wie sie sind serviert. Ein einfacher Trick lässt sie aber etwas appetitlicher aussehen. Zwei kleine Schüsseln mit ein wenig Olivenöl einfetten und die zerstampften Kochbananen in die Formen drücken. Die Kochbananen auf Teller stürzen.

Nun die Zwiebelringe auf die Kochbananen geben und mit Olivenöl beträufeln.

Guten Appetit!

Rezept leicht abgwandelt von Baltic Maid


2 Responses to “Fufu – Mashed Plantains – Zerstampfte Kochbananen”

  1. afracooking
    October 4th, 2013 @ 12:01

    I’ve only cooked plantains a handful of times. Really curious to try this recipe!

  2. BalticMaid
    November 5th, 2013 @ 09:39

    @ afracooking: How do you cook plantains? I absolutely love them and am always looking for new inspiration… :-) I hope you enjoy this recipe. Guten Appetit!

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