Low Carb Mangu

Experience the bold flavors of traditional Dominican cuisine with a modern twist in this Low Carb Mangú recipe! By swapping out starchy plantains for tender mashed cauliflower, this dish delivers all the creamy, comforting goodness of mangú with a fraction of the carbs. Infused with garlic, butter, and a hint of spice, the mashed cauliflower is elevated by sweet and tangy sautéed red onions cooked in apple cider vinegar. Topped with a vibrant sprinkle of fresh cilantro, this keto-friendly and gluten-free side dish is perfect for breakfast, lunch, or dinner. Ready in just 40 minutes, Low Carb Mangú is a flavorful, healthy alternative that doesn’t compromise on taste—ideal for those looking to enjoy Caribbean-inspired flavors while staying on track.

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 large head Cauliflower
• 2 tablespoons Olive oil
• 2 tablespoons Butter
• 1 teaspoon Salt
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Black pepper
• 1 medium Red onion
• 2 tablespoons Apple cider vinegar
• 1 cup Water
• 2 tablespoons Fresh cilantro

Directions

Step 1

Cut the cauliflower into florets and rinse thoroughly.

Step 2

In a large pot, bring the water to a boil and add a pinch of salt. Add the cauliflower florets and cook for about 10 minutes, until tender.

Step 3

While the cauliflower is cooking, slice the red onion thinly and set aside.

Step 4

Once the cauliflower is tender, drain and transfer it to a large mixing bowl.

Step 5

Add butter, garlic powder, salt, and black pepper to the cauliflower and mash until smooth and creamy.

Step 6

In a small saucepan, heat olive oil over medium heat. Add the sliced red onion, sautéeing until translucent, approximately 5 minutes.

Step 7

Add apple cider vinegar to the onions, stir well, and continue to cook for another 2 to 3 minutes until onions are soft and fully cooked.

Step 8

Serve the mashed cauliflower topped with the sautéed onions and drizzled with the remaining oil from the pan.

Step 9

Garnish with chopped fresh cilantro and serve warm.

Nutrition Facts

Serving size	(1272.1g)

Amount per serving	% Daily Value*
Calories	736.5

Total Fat 53.6g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 3.6g
Cholesterol 65.8mg	0%
Sodium 3742.1mg	0%
Total Carbohydrate 55.8g	0%
Dietary Fiber 19.6g	0%
Total Sugars 21.7g
Protein 18.2g	0%

Vitamin D 4.5IU	0%
Calcium 250.0mg	0%
Iron 4.7mg	0%
Potassium 2771.9mg	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: 62.0%

Protein: 9.4%

Carbs: 28.7%