Mangú (Mashed Plantains)

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Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Mangú (Mashed Plantains)
Health Highlights


4 plantain(s) Plantain, green, raw (unripe)
1 1/2 tsp Salt
4 tsp Olive Oil, Extra Virgin (or butter )
1 tbsp Onion powder (optional )
1 cup Water (at room temperature )
2 tbsp Olive Oil, Extra Virgin (for onion garnish )
2 large Red onion
1 tbsp Apple cider vinegar
1 tsp Salt


To make mangú: 

Peel the plantains and cut lengthwise, then divide each half into two. Remove the center where the seeds are located (optional, this is just my preference for a smoother mangú).

Boil the plantains in enough water to cover them plus an inch until they are very tender, having added the salt to the water before the water breaks the boil.

Remove the plantains from the water and mash them with a fork until they are very smooth and there are few to no lumps. Mix in olive oil, onion powder and water at a cool temperature and keep mashing and mixing until it turns into a smooth puree.

To make onion garnish: 

Heat a tablespoon of oil in a skillet over low heat. Add onions and cook and stir until they become translucent. Pour in vinegar and season with salt to taste.

Garnish mangu with the onions and serve with sunny side-up eggs or Dominican scrambled eggs, Dominican fried cheese or fried slices of salami.

Nutrition Facts

Per Portion

Calories 404
Calories from fat 105
Calories from saturated fat 18.1
Total Fat 11.7 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 8.0 g
Cholesterol 0
Sodium 1491 mg
Potassium 941 mg
Total Carbohydrate 75 g
Dietary Fiber 5.9 g
Sugars 7.4 g
Protein 3.1 g

Dietary servings

Per Portion

Fruit 1
Vegetables 0.9

Energy sources