Recipes » Side Dishes » Mangú (Dominican Mashed Plantains)
T. Colin Campbell Center for Nutrition Studies


  • 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


  • 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.

Copyright 2024 Center for Nutrition Studies. All rights reserved.

Program Overview

  • 23,000+ students
  • 100% online, learn at your own pace
  • No prerequisites
  • Continuing education credits