Heart-Healthy Mangu

Transform your morning or dinner table with this vibrant, *Heart-Healthy Mangu*, a wholesome twist on the Dominican classic that’s as nourishing as it is delicious. Made with tender boiled green plantains mashed to creamy perfection, this recipe swaps traditional butter for a heart-friendly dose of extra virgin olive oil and nutrient-rich low-sodium vegetable broth. Topped with tangy sautéed red onions and fresh cilantro, and paired with slices of creamy avocado, this dish offers a perfect balance of bold flavors and health-conscious ingredients. Ready in just 30 minutes, this plant-based, low-sodium comfort food option is ideal for breakfast, brunch, or a light dinner that will leave you feeling satisfied and energized. Whether you're exploring global flavors or seeking a warm, guilt-free indulgence, this reinvented mangu recipe is sure to become your go-to for healthy, flavorful meals.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 large green plantains
• 2 tablespoons extra virgin olive oil
• 1 medium red onion
• 1 tablespoon white vinegar
• 1 cup low-sodium vegetable broth
• 1 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro
• 1 medium ripe avocado

Directions

Step 1

Begin by peeling the green plantains. Cut off both ends and make a shallow slit along the length of each plantain, then use your fingers to remove the peel.

Step 2

Cut the peeled plantains into 1-inch thick rounds.

Step 3

Bring a large pot of water to a boil, then add the plantain slices. Cook them for about 15 minutes or until they are tender when pierced with a fork.

Step 4

While the plantains are cooking, slice the red onion into thin rings.

Step 5

In a small skillet, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the red onion slices and sauté for about 5 minutes until they begin to soften. Stir in the white vinegar and continue to cook for another 3 minutes. Remove from heat and set aside.

Step 6

Once the plantains are tender, drain them and return to the pot. To the pot, add the remaining 1 tablespoon of olive oil, the vegetable broth, garlic powder, salt, and black pepper.

Step 7

Mash the plantains until smooth, incorporating all the ingredients evenly. If necessary, adjust the consistency with more vegetable broth to achieve a creamy texture.

Step 8

Chop the fresh cilantro and gently fold it into the mangu.

Step 9

To serve, transfer the mangu onto a serving platter or individual plates. Top with the sautéed onions and sliced avocado.

Step 10

Enjoy your heart-healthy mangu with a sprinkle of additional cilantro for garnish, if desired.

Nutrition Facts

Serving size	1376.2 grams (1376.2g)

Amount per serving	% Daily Value*
Calories	1436

Total Fat 51.50g	66%
Saturated Fat 7.60g	38%
Polyunsaturated Fat NaNg
Cholesterol 0mg	0%
Sodium 1356mg	59%
Total Carbohydrate 262.70g	96%
Dietary Fiber 29.30g	105%
Total Sugars 66.60g
Protein 14.40g	29%

Vitamin D 0IU	0%
Calcium 84mg	6%
Iron 4mg	23%
Potassium 4760mg	101%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.5%

Protein: 3.7%

Carbs: 66.8%