Vegan Mangu

Transform your breakfast or brunch game with this irresistible Vegan Mangú, a plant-based twist on the traditional Dominican favorite. Creamy mashed green plantains take center stage, enhanced with the perfect balance of salt and pepper, and finished with a luscious topping of caramelized red onions sautéed with fragrant garlic and a splash of apple cider vinegar. This gluten-free and dairy-free recipe is as wholesome as it is flavorful, offering a hearty dish perfect for any time of the day. Ready in just 45 minutes, Vegan Mangú is a vibrant comfort food garnished with fresh cilantro for a pop of color and zest. Pair it with your favorite vegan protein for a complete, mouthwatering meal rich in tradition and plant-based goodness!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 large green plantains
• 2 tablespoons olive oil
• 3 cloves minced garlic
• 1 large red onion
• 2 tablespoons apple cider vinegar
• 1 cup water
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh cilantro

Directions

Step 1

Peel the plantains by slicing off the ends and cutting a shallow line along the peel lengthwise, then remove the peel with a knife or your hands.

Step 2

Cut the plantains into medium-sized chunks and place them in a large pot.

Step 3

Cover the plantain chunks with water and add 1 teaspoon of salt.

Step 4

Bring the water to a boil over medium-high heat, then reduce the heat to medium and let the plantains simmer for about 20-25 minutes or until they are tender and easily pierced with a fork.

Step 5

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

Step 6

In a skillet over medium heat, add the olive oil and minced garlic, cooking until the garlic is fragrant, about 1-2 minutes.

Step 7

Add the sliced red onions to the skillet and sauté until they become soft and translucent, about 5-7 minutes.

Step 8

Stir in the apple cider vinegar and cook for an additional minute, then remove from heat.

Step 9

Once the plantains are cooked, drain them and return them to the pot.

Step 10

Mash the plantains with a potato masher or a fork until smooth, gradually adding the cup of water to reach the desired creamy consistency.

Step 11

Season the mashed plantains with more salt and black pepper to taste if needed.

Step 12

Serve the mashed plantains hot, topped with the sautéed onions and garlic, garnished with fresh cilantro.

Nutrition Facts

Serving size	(1271.5g)

Amount per serving	% Daily Value*
Calories	1209.5

Total Fat 29.5g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2575.2mg	0%
Total Carbohydrate 249.4g	0%
Dietary Fiber 19.4g	0%
Total Sugars 66.1g
Protein 11.2g	0%

Vitamin D 0IU	0%
Calcium 74.2mg	0%
Iron 3.5mg	0%
Potassium 3891.6mg	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: 20.3%

Protein: 3.4%

Carbs: 76.3%