Dairy-Free Mangu

Transform your breakfast or dinner table with this authentic and flavorful Dairy-Free Mangú, a plant-based twist on the Dominican classic. Made with tender, boiled green plantains, this dish is mashed to velvety perfection using reserved cooking liquid and a drizzle of olive oil, yielding a creamy consistency—no dairy required! Topped with sautéed red onions and garlic infused with apple cider vinegar, this recipe delivers a tangy, savory punch that perfectly complements the rich, buttery plantains. With minimal prep time and wholesome ingredients, this gluten-free, dairy-free Mangú is a comforting yet health-conscious dish that's ideal as a side or a centerpiece. Garnish with fresh cilantro for an extra pop of flavor, and enjoy this satisfying meal that's as nutritious as it is delicious! Perfect for plant-based eaters and lovers of traditional Caribbean cuisine alike.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 large ripe green plantains
• 6 cups water
• 3 tablespoons olive oil
• 2 large garlic cloves, minced
• 1 medium red onion, thinly sliced
• 2 tablespoons apple cider vinegar
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons chopped cilantro (optional)

Directions

Step 1

Start by peeling the plantains. Using a knife, cut off both ends and make a shallow slit along the length of each plantain. Carefully remove the peel and slice the plantains into 1-inch rounds.

Step 2

In a large pot, bring 6 cups of water to a boil. Add the sliced plantains and a pinch of salt. Reduce the heat to medium and cook for about 15-20 minutes, or until the plantains are tender when pierced with a fork.

Step 3

While the plantains are cooking, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the minced garlic and red onion slices, and sauté until the onion is soft and translucent, about 5 minutes.

Step 4

Add the apple cider vinegar to the skillet, stirring well to combine. Remove from heat and set aside.

Step 5

Once the plantains are cooked, drain them and reserve 1 cup of the cooking liquid. Return the drained plantains to the pot.

Step 6

Mash the plantains with a potato masher or fork, gradually adding the reserved cooking liquid, until you reach a smooth, creamy consistency. Be careful not to add too much liquid at once; you may not need the full cup.

Step 7

Stir in the remaining 2 tablespoons of olive oil, salt, and black pepper into the mashed plantains. Taste and adjust seasoning if needed.

Step 8

Transfer the mangu to a serving dish and top with the sautéed onion and garlic mixture.

Step 9

Garnish with chopped cilantro, if desired, and serve immediately.

Nutrition Facts

Serving size	(2440.2g)

Amount per serving	% Daily Value*
Calories	1318.7

Total Fat 43.4g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 4.0g
Cholesterol 0mg	0%
Sodium 2428.3mg	0%
Total Carbohydrate 246.7g	0%
Dietary Fiber 18.9g	0%
Total Sugars 60.8g
Protein 11.2g	0%

Vitamin D 0IU	0%
Calcium 148.4mg	0%
Iron 3.4mg	0%
Potassium 3811.7mg	0%

*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: 27.5%

Protein: 3.2%

Carbs: 69.4%