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 Dominican breakfast 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.
How to make Dominican Mangu – the steps
1, start off by cutting you green plantain in two equal halves
2, Each plantain should be halved as shown above
3, Score the side of the plantain in order to prepare the skin to be removed
4, Use your hands to break away the rest of the peel, it should be easy to remove as you proceed to do this.
5, Place the peel plantains in a saucepan ready to be boiled
6, As you can see this is what the plantain looks like once boiled, as more yellow hue and tender when pricked with s fork.
7, Grab a potato masher and proceed to break down the plantains. You can either do this is small batches if you find it unmanageable. As instructed add some hot water, a small amount at a time to help form the mash.
8, Once done you plantain mash should be mushy and resemble the above.
Notes
- 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
Ingredients
- 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
Instructions
- 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.
This dish looks incredible. I’ve never cooked with plantains before but I love the sound of these mashed ones!
Hey Sam, Thanks for commenting, you should definitely give this one a try. I promise you will like it ;).
I struggle with going. I’m going to incorporate this recipe into my diet. Thank you.
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You’re welcome. Fibrous foods such as yam, plantain and taro are an excellent for easing constipation
Love those plantains. I really like this recipe and will be giving it a try. Love the photos also. Cheers….Mark
Thanks for commenting Mark.
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!
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 ;).
This sounds fantastic! I haven’t used plantains in cooking before, but I am intrigued, and will be trying this for sure!
You’re welcome, let me know if you like it.
I’ve never had plantains like this! I’ve only ever had them mashed and fried, or sweet. Looks delicious!
Hey Whitney, they’re so diverse, you gotta try them this way!
Can’t find your Yum button…
I keep forgetting to install it, do you have it on your browser? You can do it from there, I really need to add it this week.
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?
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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.
Okay, thank you very much!
You’re welcome 😉
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.
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?
Omg I totally trying this! I don’t eat my green plantains much but I still buy a lot lol! It looks so delightful!
Thanks Whit. I promise you will love it!
How many plantains do I need to make enough for 20 people?
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.
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!
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I love the simplicity of this dish. Finally, a use for green plantain lol!
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Yes, definitely a rare green plantain moment
I love this! Great tips and information mixed in with this as well can’t wait to try!
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Appreciated Erika. Enjoy!
Wow, this looks so delicious! I love plantains but never had them mashed. I definitely need to try this!
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Thank you Shanika
I have never thought to make them like this, but this is such a genius idea and a total crowd pleaser!
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Thanks Mila
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!
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Hi Catherine. Thanks for sharing those tips!!