Mangu

Discover the irresistible comfort of Mangu, a beloved Dominican dish that transforms humble green plantains into a creamy, flavor-packed delight. Made by boiling and mashing tender plantains with butter and a touch of reserved cooking water, this traditional recipe achieves a velvety texture that's perfectly paired with tangy, sautéed red onions infused with vinegar and black pepper. A staple of the Dominican Republic, Mangu is often served as the centerpiece of a hearty breakfast alongside fried cheese, crispy salami, or perfectly cooked eggs. Whether you're exploring Caribbean flavors or seeking a gluten-free, vegan-friendly base for your meals, Mangu offers a taste of the tropics in every bite. Perfect for brunch, lunch, or dinner, this simple yet soul-satisfying dish will quickly become a favorite in your kitchen.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:40 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 green plantains
• 6 cups water
• 2 teaspoons salt
• 2 tablespoons butter
• 2 tablespoons vegetable oil
• 1 red onion
• 2 tablespoons white vinegar
• 0.5 teaspoons ground black pepper

Directions

Step 1

Peel the green plantains by cutting off both ends and making a shallow vertical slit along the curve of each plantain. Slide your fingers under the skin to peel it off.

Step 2

Cut the plantains into 1-inch thick slices.

Step 3

In a large pot, bring the 6 cups of water to a boil. Add the 2 teaspoons of salt.

Step 4

Add the plantain slices to the boiling water and cook for about 20-25 minutes, or until they are fork-tender.

Step 5

While the plantains are cooking, thinly slice the red onion.

Step 6

In a small frying pan, heat the 2 tablespoons of vegetable oil over medium heat.

Step 7

Add the sliced onions, 2 tablespoons of vinegar, and 0.5 teaspoons of ground black pepper to the pan. Sauté for 5-7 minutes, or until the onions are soft and slightly translucent. Set aside.

Step 8

Once the plantains are cooked, reserve 1 cup of the boiling water, then drain the plantains.

Step 9

Place the drained plantains in a large mixing bowl. Add the reserved boiling water a little at a time while mashing with a fork or potato masher until reaching a smooth consistency.

Step 10

Mix in the 2 tablespoons of butter and continue mashing until the butter is fully incorporated.

Step 11

Serve the mangu hot, topped with the sautéed onions.

Step 12

Optional: Accompany the mangu with sides like fried cheese, salami, or eggs to complete the traditional Dominican breakfast.

Nutrition Facts

Serving size	2499 grams (2499.0g)

Amount per serving	% Daily Value*
Calories	1376

Total Fat 50.60g	65%
Saturated Fat 16.90g	85%
Polyunsaturated Fat 17.50g
Cholesterol 66mg	22%
Sodium 4933mg	214%
Total Carbohydrate 247.40g	90%
Dietary Fiber 19.40g	69%
Total Sugars 66.60g
Protein 11.40g	23%

Vitamin D 5IU	23%
Calcium 148mg	11%
Iron 3mg	17%
Potassium 3849mg	82%

*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: 30.6%

Protein: 3.1%

Carbs: 66.4%