Name: Mangú (Dominican Mashed Plantains)
Prep time: 5 min
Cook time: 15 min
Ingredients: 3 green plantains; 4 cups of water; 1 tsp sea salt or to taste; 3 garlic cloves, minced; 1 red onion, cut into half moons; 1 Tbsp apple cider vinegar

Recipes » Side Dishes » Mangú (Dominican Mashed Plantains)

By Evelisse Capó, PharmD, DipACLM

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Mangú is a traditional Dominican dish that is served for breakfast, lunch or dinner. It is made up of boiled and mashed green plantains and topped with red onions sautéed with a bit of vinegar. It’s fast and easy to prepare, but also very hearty!

Prep: 5 mins Cook: 15 mins Yield: 4 servings

Gluten Free Nut Free Soy Free

Ingredients

3 green plantains
4 cups of water
1 tsp sea salt or to taste
3 garlic cloves, minced
1 red onion, cut into half moons
1 Tbsp apple cider vinegar

Whole Food, Plant-Based Living: Getting Started

Instructions

1. Cut the ends off the plantains. Then, without removing the peels, slice into 1-inch segments.
2. In a medium saucepan, cover the plantains with water. Add salt and boil for 20 minutes, or until the plantains are cooked.
3. Remove plantains from heat, drain (retaining ¼ cup of the liquid), and remove skins.
4. In a medium bowl, place plantains and add garlic. Mash with a fork or potato masher, adding the preserved liquid until you get a smooth texture. Taste and adjust the salt to your liking.
5. In a skillet, sauté the onion over medium-high heat for 2–3 minutes. Add apple cider vinegar and cook for 2 more minutes.
6. Serve mangú topped with sautéed onions.

Cooking Tips

1. It is recommended to mash the plantains when they are still hot. As they cools, they harden, making it more difficult to get the desired consistency.