Low Sodium Mangu

Discover the savory delight of Low Sodium Mangu, a healthier twist on the classic Dominican breakfast staple. Crafted with creamy mashed green plantains and enriched with a touch of olive oil, unsalted butter, and a hint of fresh lemon juice, this dish keeps the flavor bold while cutting back on salt. Sautéed red onions seasoned with black pepper and garlic powder bring a mild yet aromatic kick, while a sprinkle of fresh cilantro adds vibrant color and freshness. Perfect as a side dish or a hearty breakfast main, this low-sodium version retains all the comforting goodness of traditional mangu without compromising your dietary needs. Pair it with sliced avocado or your favorite low-sodium accompaniments for a nutritious and satisfying meal.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 medium green plantains
• 6 cups water
• 2 tablespoons olive oil
• 2 tablespoons unsalted butter
• 1 tablespoon fresh lemon juice
• 1 teaspoon white vinegar
• 1 small red onion
• 2 tablespoons chopped fresh cilantro
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder

Directions

Step 1

Peel the plantains by making a lengthwise slit through the skin, ensuring not to cut too deep into the flesh. Use your fingers to remove the peel.

Step 2

Chop the plantains into 1-inch rounds.

Step 3

In a large pot, bring 6 cups of water to a boil.

Step 4

Add the chopped plantains to the boiling water and cook for approximately 15-20 minutes or until the plantains are soft and easily pierced with a fork.

Step 5

While the plantains cook, slice the red onion into thin rounds.

Step 6

In a small skillet, heat 1 tablespoon of olive oil over medium heat.

Step 7

Add the sliced red onions, black pepper, and garlic powder. Sauté for 3-4 minutes until the onions are translucent and tender. Remove the pan from heat.

Step 8

Once the plantains are cooked, drain them, reserving about 1 cup of the cooking water. Transfer the plantains to a large mixing bowl.

Step 9

Mash the plantains using a potato masher or fork, adding small amounts of the reserved cooking water as needed to achieve a creamy consistency.

Step 10

Stir in the unsalted butter, remaining olive oil, lemon juice, and vinegar into the mashed plantains. Mix until smooth and well combined.

Step 11

Serve the mangu topped with the sautéed onions and garnish with fresh cilantro. Optionally, serve alongside avocado or low-sodium cheese.

Nutrition Facts

Serving size	(2429.8g)

Amount per serving	% Daily Value*
Calories	1384.5

Total Fat 53.4g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 62mg	0%
Sodium 69.9mg	0%
Total Carbohydrate 244.8g	0%
Dietary Fiber 18.8g	0%
Total Sugars 64.7g
Protein 11.1g	0%

Vitamin D 0IU	0%
Calcium 140.1mg	0%
Iron 3.2mg	0%
Potassium 3791.8mg	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: 32.0%

Protein: 3.0%

Carbs: 65.1%