Dominican Mangu

Dive into the comforting flavors of the Caribbean with Dominican Mangú, a beloved traditional dish that celebrates the simplicity of ripe ingredients and bold flavors. This classic Dominican recipe features buttery mashed green plantains, transformed into a creamy and hearty base, perfect for breakfast or any time of day. Topped with tangy sautéed red onions infused with white vinegar, Mangú perfectly balances savory and zesty notes. For the ultimate authentic experience, serve it alongside fried cheese, eggs, or salami, making it the centerpiece of a satisfying "Los Tres Golpes" meal. Easy to prepare in under an hour, this iconic dish is a must-try for lovers of Caribbean cuisine and plantain-based recipes.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 whole Green plantains
• 1 teaspoon Salt
• 2 tablespoons Butter
• 1 cup Cold water
• 1 medium Red onion
• 2 tablespoons White vinegar
• 1 tablespoon Vegetable oil
• 0 Optional: Fried cheese, eggs, or salami

Directions

Step 1

Peel the green plantains by cutting off the ends and making a lengthwise slit down the skin. Use your fingers to pry the skin away from the flesh.

Step 2

Cut the plantains into 1-inch thick slices.

Step 3

Bring a large pot of water to a boil and add the sliced plantains and salt. Cook for about 20 minutes or until the plantains are fork-tender.

Step 4

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

Step 5

Heat vegetable oil in a skillet over medium heat. Add the sliced onions and sauté for 2–3 minutes until slightly softened.

Step 6

Add the white vinegar to the onions, stir well, and cook for another 2 minutes. Remove from heat and set aside.

Step 7

Once the plantains are cooked, drain the water, reserving 1 cup of the liquid.

Step 8

Mash the plantains using a potato masher or fork. Add the butter and a bit of the reserved cooking liquid, mashing until smooth and creamy. Adjust the consistency by adding more liquid if necessary.

Step 9

Serve the mangu topped with the sautéed onions. Optionally, pair it with fried cheese, eggs, or salami for a complete Dominican breakfast.

Nutrition Facts

Serving size	(1344.8g)

Amount per serving	% Daily Value*
Calories	1599.4

Total Fat 65.4g	0%
Saturated Fat 33.0g	0%
Polyunsaturated Fat 9.1g
Cholesterol 145.8mg	0%
Sodium 3337.1mg	0%
Total Carbohydrate 245.8g	0%
Dietary Fiber 18.6g	0%
Total Sugars 65.3g
Protein 30.9g	0%

Vitamin D 104.5IU	0%
Calcium 559.9mg	0%
Iron 3.2mg	0%
Potassium 3840.3mg	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: 34.7%

Protein: 7.3%

Carbs: 58.0%