Dominican mangu – a popular breakfast dish hailing from the Dominican republic consisting of green plantains that are boiled then mashed.
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.
What is Dominican mangu?
What is Dominican 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.
In short, the dish mangu consists of green plantains that are boiled until tender with salt and mashed in a small amount of water.
What is mangu usually served with?
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 serve in the traditional way.
What are some of the health benefits of green plantains?
Plantain contains both 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.
How long should I boil the green plantains for?
The plantain should be boiled until it tenderises which should take roughly 10-15 minutes. Use a fork to prick the plantain. The fork should prick the plantain with no effort and be soft to the touch. That’s when you know it’s thoroughly cooked
Is Dominican mangu spicy?
As you may have already noticed I have’t spoken about any herbs or spices, something that’s normally featured within Caribbean cuisines. Dominican 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.
- Mangu is free from gluten and paleo friendly
- You can purchase green plantains from an ethnic grocery store .ie Caribbean, African, Latino and south Asian
- Serve the mangu with alone or a vegan “meat” option to suit your dietary requirement
- Feel free to use my dairy free recipe How to make your own dairy free butter
Dominican mangu (mashed plantains)
Paleo, gluten free
- Prep Time: 5 mins
- Cook Time: 15 mins
- Total Time: 20 mins
- 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 3/4 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 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.