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BLANK » Recipe Index » Caribbean Dishes

Dominican Mangu (Mashed Green Plantains)

August 21, 2023 by Charla 35 Comments

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pictures of the mangu in steps

Learn how to make Dominican Mangu, a popular breakfast dish hailing from the Dominican Republic. A Latin American dish consisting of green plantains that are boiled then mashed and topping with pickled red onions.

plantain with red onions

I don't think you can go wrong with plantains (platano 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.

Every island has their own unique signature style dish and I'm more than happy to share them with you.

side shot of the plantain

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 Dominican breakfast recipe with my readers, it's very simple yet filling courtesy of the main star of the show - Mr Platano.

If you are a big fan of Latino recipes then don't forget to check out my Cuban Black Bean Soup and my Picadillo dish which is a great weeknight dinner.

What is mangu?

In short, it is a dish which hails from the Dominican Republic. It is considered a national breakfast although it can be served for lunch or dinner.

The dish is made from green plantains, the plantain is boiled in water until it is soft and fork tender.

Once cooked, the plantain is mashed with some water (usually some is reserved from boiling) into a smooth, lump-free consistency.

The dish is topped with pickled red onions that are sauteed in olive oil and vinegar and served with fried eggs, salami and queso frito (fried cheese) known as mangú con los tres golpes .

over head shot of the mangu

The origins of mangu

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".

However, the Marine definition is actually a myth and there is no actual evidence of this.

Like any Caribbean islands, the truth is often hidden away or misinterpreted.

Truth be told, the name Mangu gets its origins from the Congo region of Africa.

Where many slaves came from to the island due to the vast slave trade in this region.

The word mangu derives from the word "mangusi" which refers to any vegetable that is mashed and/or boiled.

However, the name has since revolved to the Spanish pronunciation of mangu.

Ingredients that are needed to make mangu

Ingredients you need

  • Green plantain - for this recipe, you will need green plantain. This plantain is firm to the touch and savoury in taste which is what you need to make mangu.
  • Hot water - for boiling and having some on reserve for mashing the plantain to make a smooth consistency.
  • Vegan butter - I use Flora (UK) vegan butter to enhance the flavour of the plantain.
  • Red onions - these serve as the garnish, red onions are more tart and not as pungent as white onions.
  • Apple cider vinegar - I typically don't use white vinegar in my recipes, the vinegar yields an acidic taste and gives a kick to the onions.
  • Olive oil (not pictured) and Pink salt - for flavour!

Vegan servings

The side servings for mangu aren't very vegan friendly. I don't eat pork so I always omit the salami and the cheese isn't dairy free.

However, for the vegan audience you can serve with;

  • Tofu Scramble
  • Mock Meat (This is from my Mofongo dish)

The steps

Steps1-4 boiling the water
  • Start by washing the green plantain to remove any dirt or debris.
  • Bring a large saucepan of water to the boil with 1 teaspoon of the pink salt.
  • While the pot is boiling away, prepare the plantain by cutting off the ends and discarding them.
  • Then use a paring knife to score length ways down the skin only (being careful not to slice into the flesh), it is easier remove the peel scoring 2 edges of the plantain.
Steps5-8 chopping up the green plantain
  • Use your thumbs to peel away the skin of the plantain and discard.
  • Chop the plantain into small chunks.
  • Carefully add the plantain to the saucepan of boiling water.
  • Boil the plantain until it is soft, this will take anything from 15-25 minutes, use a fork to determine the readiness (the colour of the plantain will have darkened and be easy to prick with a fork).
Steps9-12 pickling the onions
  • Meanwhile, prepare the pickled topping, heat the olive oil on medium heat, in a small frying pan.
  • Add the red onions and saute until soft and translucent.
  • Add the apple cider vinegar and 1tsp of pink salt.
  • Set the onions aside when cooked.
Steps13-16 mashing the green plantain
  • Once the plantain is cooked, drain off the excess water and reserve about one cups worth and set aside.
  • Use an immersion stick blender/pilon/potato masher and proceed to breakdown the plantain into a smooth puree consistency, adding the reserved water to help achieve this consistency.
  • Finally mix in the vegan butter and serve immediately for best results.

How long should you boil the green plantains for?

The plantain should be boiled until it's soft which should take roughly 15-25 minutes. Use a fork to prick the plantain to determine its readiness.

The fork should prick the plantain with no effort and be soft to the touch. That's when you know it's thoroughly cooked.

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 does mangu taste like?

The taste of mangu is quite unique, it certainly isn't spicy nor is it very hot.

However, when pureed it is very similar to some creamy mashed potatoes with more of a mild earth tone to it.

Root vegetables such as dasheen, cassava and yam are unique in taste so it is very difficult to describe.

Can you freeze mangu?

You can freeze the mangu. It is best to wrap it first in some saran wrap and then place in some freezer friendly air tight containers for up to 3 months.

Be sure to thoroughly thaw it out on the countertop be re-heating.

Is mangu the same as mofongo?

No, although both are made from green plantain. Mangu has a more of a smoother, creamier texture that is more like a type of fufu and is served with eggs, salami and cheese.

Mofongo is a Puerto Rican dish that is made from green plantain that is fried and has more of a crispier and crunchier texture and is mashed with chicharrones, which yields a saltier taste.

It is served with stewed shrimp and picadillo.

Is Dominican mangu spicy?

As you may have already noticed I haven'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.

It's savoury, not sweet like Yellow Plantain it's the sister recipe to my Green Banana Mash which is a great side dish.

Notes and tips

  • You can purchase green plantains from an ethnic grocery store .ie Caribbean, African, Latino and south Asian
  • For best results, use a potato masher or better yet, an immersion stick blender to turn the plantain into mash.
  • Adding water when making the mash it is essential for making the mangu smooth and lump free.
  • When mashing the mangu use some of the water used to boil the plantain with if you are facing any difficulty with making the mash.
  • Remember you want GREEN plantain for this recipe NOT the YELLOW ones.
  • Avoid green plantains that are turning or should I say ripening and becoming yellow. They won't make that perfect mangu.
  • While you are peeling each plantain, you might want to place a bowl of salt water next to you to add each peeled plantain so they don't discolour too much (if at all).
  • For best results, serve your mangu WARM because the texture changes to more solid as it cools down.
  • If you want to re-heat your mangu, do so using the microwave or in a pan and add a splash of water to prevent it from being too dry.
Fried egg with mangu (mashed green plantain) on 2 plates

Other plantain (platanos) recipes to try

  • Spicy Shrimp and Plantains
  • Baked Tostones
  • Caribbean Plantain Curry
  • Plantain Burger
  • Plantain Pie
  • Plantain Waffles
  • Yellow Plantain Porridge
  • Plantain Pancakes
  • Plantain Lasagna
  • Sopa de Platano Verde
  • Plantain Bread

**Please comment below and star rate if you have tried my recipes. Support my website by leaving a donation through Buying Me a Coffee. A site to show your appreciation of my hardwork over the years.  Let's be friends and engage on YouTube, Facebook and Instagram I also like to pin on Pinterest, where you can find more amazing recipes.**

Dominican Mangu (Mashed Green Plantains)

Learn how to make Dominican Mangu, a popular breakfast dish hailing from the Dominican Republic. A Latin American dish consisting of green plantains that are boiled then mashed and topping with pickled red onions.
4.56 from 9 votes
Print Pin Rate
Course: Breakfast
Cuisine: Dominican Republic
Prep Time: 20 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 50 minutes minutes
Servings: 4 servings
Calories: 316kcal
Author: Charla

Ingredients

  • 4 large green plantains peeled
  • 1 cup hot water (250ml) leftover from boiling the plantain
  • 4 tablespoon vegan butter (32g)
  • 2 tablespoon olive oil (28g)
  • 1-2 large red onion(s) sliced
  • 1 tablespoon apple cider vinegar (15g)
  • 2 teaspoon pink salt (12g)
  • ** egg and/or salami for opting for a non vegan option
US Customary - Metric

Instructions

  • Start by washing the green plantain to remove any dirt or debris.
  • Bring a large saucepan of water to the boil with 1 teaspoon of the pink salt.
  • While the pot is boiling away, prepare the plantain by cutting off the ends and discarding them.
  • Then use a paring knife to score length ways down the skin only (being careful not to slice into the flesh), it is easier remove the peel scoring 2 edges of the plantain.
  • Use your thumbs to peel away the skin of the plantain and discard.
  • Chop the plantain into small chunks.
  • Carefully add the plantain to the saucepan of boiling water.
  • Boil the plantain until it is soft, this will take anything from 15-25 minutes, use a fork to determine the readiness (the colour of the plantain will have darkened and be easy to prick with a fork).
  • Meanwhile, prepare the pickled topping, heat the olive oil on medium heat, in a small frying pan.
  • Add the red onions and saute until soft and translucent.
  • Add the apple cider vinegar and 1tsp of pink salt.
  • Set the onions aside when cooked.
  • Once the plantain is cooked, drain off the excess water and reserve about one cups worth and set aside.
  • Use an immersion stick blender/pilon/potato masher and proceed to breakdown the plantain into a smooth puree consistency, adding the reserved water to help achieve this consistency.
  • Finally mix in the vegan butter and serve immediately for best results.

Notes

  • You can purchase green plantains from an ethnic grocery store .ie Caribbean, African, Latino and south Asian
  • For best results, use a potato masher or better yet, an immersion stick blender to turn the plantain into mash.
  • Adding water when making the mash it is essential for making the mangu smooth and lump free.
  • When mashing the mangu use some of the water used to boil the plantain with if you are facing any difficulty with making the mash.
  • Remember you want GREEN plantain for this recipe NOT the YELLOW ones.
  • Avoid green plantains that are turning or should I say ripening and becoming yellow. They won't make that perfect mangu.
  • While you are peeling each plantain, you might want to place a bowl of salt water next to you to add each peeled plantain so they don't discolour too much (if at all).
  • For best results, serve your mangu WARM because the texture changes to more solid as it cools down.
  • If you want to re-heat your mangu, do so using the microwave or in a pan and add a splash of water to prevent it from being too dry.

Nutrition

Calories: 316kcal | Carbohydrates: 60g | Protein: 3g | Fat: 11g | Saturated Fat: 7g | Sodium: 1194mg | Potassium: 933mg | Fiber: 5g | Sugar: 28g | Vitamin A: 2017IU | Vitamin C: 35mg | Calcium: 12mg | Iron: 1mg
Tried this Recipe? Tag me Today!Mention @ThatGirlCooksHealthy or tag #ThatGirlCooksHealthy!

More Caribbean Dishes

  • Jamaican Boiled Dumplings (Gluten Free)
  • Caribbean peanut punch
    Caribbean Peanut Punch
  • A single bowl of conch salad
    Bahamian Conch Salad Recipe
  • A bowl of different chopped fruit
    Tropical Fruit Salad

About Charla

I'm Charla. Caribbean foodie & Certified Health Coach. Welcome to the heaven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

Comments

  1. Nancy Miller says

    October 09, 2022 at 10:09 pm

    Thank you for this recipe! Mangu is not just a Dominican dish, but a tradition that represents the eating habits of the whole nation. This dish has a deep-rooted history and its name is of African origin. Green bananas or plantains arrived in the Dominican Republic together with the first African slaves. Different dishes with mashed bananas are part of West African cuisine, and Mangu is not an exception. Its place of origin is Congo, where it is called Mangusi, and its history is closely connected with the slave trade. Thus, it can be said that African slaves were the first who introduced this dish to the Dominican Republic.

    Reply
    • Charla says

      October 12, 2022 at 9:56 am

      Thank you for sharing with us Nancy.

      Reply
  2. Catherine Martinez says

    August 08, 2018 at 7:19 pm

    3 stars
    So glad to see a dish from the Dominican Republic!! That’s where my family is from.

    Great recipe!

    Ours varies a little though. For example, we don’t sauté the onions in coconut oil. We actually mix the red onion with olive oil, a little salt to taste, and vinegar. We then sauté the mixture just until the onions cook a little bit completely transparent.

    We also add some of the water released from boiling the plantains as well as tap water when mashing it.

    Enjoy!

    Reply
    • Charla says

      August 08, 2018 at 7:28 pm

      Hi Catherine. Thanks for sharing those tips!!

      Reply
  3. Mila Buckley says

    June 11, 2018 at 7:00 pm

    5 stars
    I have never thought to make them like this, but this is such a genius idea and a total crowd pleaser!

    Reply
    • Charla says

      June 11, 2018 at 7:10 pm

      Thanks Mila

      Reply
  4. SHANIKA says

    June 06, 2018 at 8:15 pm

    5 stars
    Wow, this looks so delicious! I love plantains but never had them mashed. I definitely need to try this!

    Reply
    • Charla says

      June 06, 2018 at 10:20 pm

      Thank you Shanika

      Reply
  5. Erika says

    June 06, 2018 at 7:07 pm

    5 stars
    I love this! Great tips and information mixed in with this as well can't wait to try!

    Reply
    • Charla says

      June 06, 2018 at 10:21 pm

      Appreciated Erika. Enjoy!

      Reply
  6. Jazz says

    June 06, 2018 at 2:42 pm

    4 stars
    I love the simplicity of this dish. Finally, a use for green plantain lol!

    Reply
    • Charla says

      June 06, 2018 at 10:21 pm

      Yes, definitely a rare green plantain moment

      Reply
  7. Tanya says

    June 06, 2018 at 1:07 pm

    5 stars
    I'm usually so boring when it comes to cooking green banana. I usually just boil it and serve it with some dumpling and my family hates that. But this has inspired me and i'll be trying this recipe. I alsoooo love red onion so this is just perfect!

    Reply
  8. Sharick says

    September 27, 2016 at 5:49 pm

    How many plantains do I need to make enough for 20 people?

    Reply
    • Charlene says

      September 27, 2016 at 6:47 pm

      It's difficult to gauge the quantity for such a large number of people. I would estimate 12-14 plantains. As you will be cooking so many plantains for this recipes I would suggest doubling the rest of the ingredients accordingly to ensure no flavour is lost.

      Reply
  9. Whitney @ WhittyPaleo says

    April 04, 2016 at 12:06 am

    Omg I totally trying this! I don't eat my green plantains much but I still buy a lot lol! It looks so delightful!

    Reply
    • Charla says

      April 04, 2016 at 11:46 am

      Thanks Whit. I promise you will love it!

      Reply
  10. Melissa says

    December 16, 2015 at 12:47 am

    This sounds amazing! I used to be treated to this dish when I lived in the Dominican Republic. I miss it there, and the food was outstanding and fresh. Thank you! I'm making this right now.

    Reply
    • Charla says

      December 16, 2015 at 10:47 pm

      Hi Melissa, Glad that my recipe reminded you of the good food you experience in Dom Rep. Why not give my recipe a try while you are passing by?

      Reply
  11. Nikki says

    August 21, 2015 at 5:13 pm

    4 stars
    If you happen to have some mangú in excess, where do you store it, in order for the mangú to remain fresh? Should I store it in the fridge or just out?

    Reply
    • Charla says

      August 21, 2015 at 6:05 pm

      Hi Nikki, While I have never been in excess of mangu, what I would advise is to store it in an airtight container in the refrigerator. This will help to lock in the freshness and eliminate the risk of moisture from the air in the kitchen if left out in the open. Also eat the mangu no later than the day after been cooked for best results.

      Reply
      • Nikki says

        August 25, 2015 at 5:10 pm

        Okay, thank you very much!

        Reply
        • Charla says

          August 26, 2015 at 9:57 pm

          You're welcome 😉

          Reply
  12. Whitney says

    August 17, 2015 at 5:58 pm

    I've never had plantains like this! I've only ever had them mashed and fried, or sweet. Looks delicious!

    Reply
    • Charla says

      August 17, 2015 at 9:53 pm

      Hey Whitney, they're so diverse, you gotta try them this way!

      Reply
  13. Donna says

    August 17, 2015 at 5:56 am

    This sounds fantastic! I haven't used plantains in cooking before, but I am intrigued, and will be trying this for sure!

    Reply
    • Charla says

      August 17, 2015 at 8:21 am

      You're welcome, let me know if you like it.

      Reply
  14. Anne Murphy says

    August 15, 2015 at 9:13 pm

    The corner store always has plantanos, and all I knew to do with them was tostones. Which are good, mind you, but not something we're going to have often... This is a wonderful option.

    Thank you!

    Reply
    • Charla says

      August 16, 2015 at 12:00 am

      I've noticed many people who are now eating plantains (plantonos) are clueless when it comes to the number of things you can do with it. Glad to see I've opened up a few options for you ;).

      Reply
  15. Mark says

    August 14, 2015 at 8:01 am

    Love those plantains. I really like this recipe and will be giving it a try. Love the photos also. Cheers....Mark

    Reply
    • Charla says

      August 14, 2015 at 8:21 pm

      Thanks for commenting Mark.

      Reply
  16. Marly Mar says

    August 13, 2015 at 1:39 am

    5 stars
    I struggle with going. I'm going to incorporate this recipe into my diet. Thank you.

    Reply
    • Charla says

      August 13, 2015 at 7:50 am

      You're welcome. Fibrous foods such as yam, plantain and taro are an excellent for easing constipation

      Reply
  17. Sam @ SugarSpunRun says

    August 12, 2015 at 7:54 pm

    This dish looks incredible. I've never cooked with plantains before but I love the sound of these mashed ones!

    Reply
    • Charla says

      August 12, 2015 at 10:03 pm

      Hey Sam, Thanks for commenting, you should definitely give this one a try. I promise you will like it ;).

      Reply
4.56 from 9 votes (1 rating without comment)

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Hey, I'm Charla!

I'm an avid Caribbean foodie. Welcome to the haven of gluten and dairy free recipes as well as modernised healthier alternatives to some of your favourite Caribbean recipes.

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