Whole30 Mangu

Elevate your Whole30 meal plan with this delightful twist on a Dominican classic: Whole30 Mangu. This recipe transforms simple green plantains into a velvety, savory mash infused with caramelized onions sautéed in olive oil and a tangy hint of apple cider vinegar. Perfectly seasoned with garlic powder, salt, and black pepper, this dish strikes the ideal balance between hearty and flavorful while staying fully Whole30 compliant. Ready in just 40 minutes and serving four, this comforting mangu pairs beautifully with your favorite Whole30 proteins or roasted vegetables, making it a versatile choice for breakfast, lunch, or dinner. Packed with wholesome ingredients and bold flavors, this healthy take on a beloved tradition is sure to become a go-to favorite.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 medium Green Plantains
• 2 tablespoons Olive Oil
• 1 small Onion
• 2 teaspoons Apple Cider Vinegar
• 1 teaspoon Garlic Powder
• 1 teaspoon Salt
• 0.5 teaspoon Black Pepper
• 2 cups Water

Directions

Step 1

Begin by peeling the plantains. Slice each plantain into 1-inch thick rounds.

Step 2

In a medium-sized pot, bring 2 cups of water to a boil. Add 1 teaspoon of salt to the water.

Step 3

Once the water is boiling, add the sliced plantains and reduce the heat to medium. Cook the plantains until they are very tender, about 15-20 minutes.

Step 4

While the plantains are cooking, peel and thinly slice the onion.

Step 5

Heat 2 tablespoons of olive oil in a small skillet over medium heat. Add the sliced onion and sauté until translucent and slightly caramelized, about 5-7 minutes.

Step 6

Stir in the apple cider vinegar, garlic powder, and a pinch of salt and pepper to the onions, mixing well to combine. Remove the pan from heat and set aside.

Step 7

Once the plantains are cooked and tender, reserve 1/2 cup of the cooking water and drain the rest.

Step 8

Transfer the drained plantains into a large bowl. Add the reserved cooking water and mash the plantains until smooth. Adjust the texture by adding more cooking water, if needed.

Step 9

Stir the sautéed onions into the mashed plantains, mixing well to incorporate the onions and their flavored oil into the mangu.

Step 10

Serve the mangu warm, paired with your choice of Whole30 compliant proteins or vegetables. Enjoy!

Nutrition Facts

Serving size	(1438.1g)

Amount per serving	% Daily Value*
Calories	1187.7

Total Fat 29.5g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2397.2mg	0%
Total Carbohydrate 245.9g	0%
Dietary Fiber 18.5g	0%
Total Sugars 64.9g
Protein 11.3g	0%

Vitamin D 0IU	0%
Calcium 76.1mg	0%
Iron 3.3mg	0%
Potassium 3802.1mg	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: 20.5%

Protein: 3.5%

Carbs: 76.0%