Mangu – a popular breakfast dish consisting of mashed green plantains.
I don’t think you can go wrong with plantains (plantano in spanish). If you’re from the Caribbean you will already know that plantains have a tendency to appear in many dishes – boiled, roasted, fried, baked you name it and at least one island has been there, done that and got the t-shirt.
You guys already know how much I love plantains but you see this isn’t about me at all. I’m here to show you what the Caribbean has to offer from the English speaking islands right down to the Spanish ones, every island has their own unique signature style dish and I’m more than happy to share them with you.
As with anything it takes some trial and error, sometimes the results are sheer perfection the first time around, while other times it’s sub par. I couldn’t help but share this recipe with my readers, it’s very simple yet filling courtesy of the main star of the show – mr plantano.
Now plantain contains insoluble and soluble fiber, fiber is extremely crucial to aiding our digestive system and keeping our bowel’s as healthy as can be. I would align the role of fiber with a street sweeper, given it has the ability to sweep right through the digestive tract and help with the formation on stools – yes I really just went there with the conversation. It needs to be said as many people suffer from constipation and struggle to remedy this with food.
Back to the discussion of mangu, what is mangu you ask? Good question! Mangu, the name is believed to have derived from the expression of a US marine after eating some mashed plantain, he described as “man good”. The name has since revolved to the Spanish pronunciation mangu. Green plantains are boiled until tender with salt and mashed in a small amount of water.
Dominicans typically eat mangu for breakfast, it can be served as a main meal with eggs, red onions and salami or as a side dish. I recreated this as an evo-vegetarian dish and omitted the salami. You can omit the eggs and salami to cater to a vegan palette or served in the traditional way.
As you may have already noticed I have’t spoken about any herbs or spices, something that’s normally featured within Caribbean cuisines. Mangu is very mild in taste but incredibly fulling due to the high level of fibre and of course we procure a good source of iodine from the sauteed red onions.
C’mon let’s explore some mangu together.
- 4 large green plantains, peeled
- 1 large red onion, sliced
- a knob of dairy free butter (see my recipe)
- 2 tbsp of coconut oil
- 1 tbsp of apple cider vinegar
- 2 tsp of himalayan
- ** egg and/or salami for opting for non vegan option
- Cut each peeled plantain horizontally down the middle so you should be left with 8 giant pieces in total.
- Fill a large saucepan with ¾ of water, add the plantain then bring to the boil and reduce to a simmer.
- Add 1tsp of pink salt to the hot water and cook until the tender.
- Remove the plantain from the water with a slotted spoon and discard the majority of the water. You will need approximately 1 cup worth of water to aid breaking down the plantain.
- Use a potato masher to mash the plantain while adding a small amount of water at a time until the desired texture is achieved. How much water you use will vary according to preferred consistency.
- Once the plantain is resembles mashed potato add a knob of butter.
- Heat the coconut oil in a frying pan and sautee the red onions until they become transparent.
- Season with the remaining salt and sprinkle the apple cider vinegar over the onions.
- Serve alone or with the option salami and egg.