Dominican Mangu (Mashed Plantains)
Paleo, gluten free mashed plantains, creamy and delicious
Servings 4 servings
- 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 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.
- 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 alone or a vegan "meat" option to suit your dietary requirement
- 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 saline 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, simply add a splash of water to it before doing so.
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