Keto Mangu

Discover the low-carb magic of Keto Mangu, a flavorful twist on the beloved Dominican comfort food. This recipe swaps traditional plantains for silky mashed cauliflower, resulting in a creamy, keto-friendly dish bursting with rich, savory flavors. Infused with garlic butter, a touch of fresh lime juice, and topped with vibrant cilantro, creamy avocado slices, and tangy crumbled feta cheese, this keto mangu is a nutritious masterpiece perfect for your next brunch or dinner. Ready in just 30 minutes, this easy-to-make dish is not only low-carb and packed with healthy fats but also a delightfully indulgent alternative to standard mashed sides. Serve it as a standalone meal or pair it with your favorite protein for a satisfying, guilt-free culinary experience.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 medium cauliflower head
• 2 tablespoons unsalted butter
• 1 tablespoon olive oil
• 2 garlic cloves
• 2 tablespoons fresh lime juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons chopped fresh cilantro
• 1 sliced avocado
• 0.5 cup feta cheese

Directions

Step 1

Break the cauliflower into florets, discarding the core and leaves.

Step 2

Bring a large pot of water to a boil and add a bit of salt.

Step 3

Add cauliflower florets and cook for about 10-12 minutes until very tender.

Step 4

While cauliflower is cooking, mince the garlic cloves.

Step 5

In a small saucepan, melt the butter and olive oil over low heat.

Step 6

Add minced garlic to the butter and olive oil mixture, cooking until fragrant, about 1 minute.

Step 7

Once cauliflower is tender, drain thoroughly and return to the pot.

Step 8

Using a potato masher or immersion blender, mash the cauliflower until smooth.

Step 9

Mix in the butter-garlic mixture, lime juice, salt, and pepper into the mashed cauliflower until well combined.

Step 10

Transfer mangu to a serving bowl and top with fresh cilantro, sliced avocado, and crumbled feta cheese.

Step 11

Serve immediately, enjoying your Keto-friendly mangu as a delicious low-carb alternative.

Nutrition Facts

Serving size	(776.4g)

Amount per serving	% Daily Value*
Calories	722.4

Total Fat 57.9g	0%
Saturated Fat 26.8g	0%
Polyunsaturated Fat 2.0g
Cholesterol 128.8mg	0%
Sodium 3282.7mg	0%
Total Carbohydrate 39.5g	0%
Dietary Fiber 16.6g	0%
Total Sugars 12.6g
Protein 23.8g	0%

Vitamin D 12IU	0%
Calcium 520.5mg	0%
Iron 3.7mg	0%
Potassium 1400.8mg	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: 67.3%

Protein: 12.3%

Carbs: 20.4%