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dominican mangu

Dominican Mangu (Mashed Plantains)

Paleo, gluten free mashed plantains, creamy and delicious
Course Breakfast
Cuisine Caribbean
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 servings
Calories 316kcal
Author Charla


  • 4 large green plantains peeled
  • 1 large red onion sliced
  • a knob of dairy free butter see my recipe
  • 2 tablespoon of coconut oil
  • 1 tablespoon of apple cider vinegar
  • 2 teaspoon 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