Mangú, better known as Dominican mashed plantains, is one of the Dominican’s most beloved dishes. This recipe is the base of “Los Tres Golpes”, to make one of the most complete and complex breakfasts of Dominican cuisine. Now, let’s see some history of this recipe.
Mangú was originated in the region of Congo during the slave trade. Slaves ate a dish that was made with boiled plantains and this is how this dish came into existence. The original name of the recipe is Mangúsi. However, the word Mangú came from the West African word Mangúsi, which means mashed vegetable from the earth.
How to Make Mangú Recipe at Home?
Mangú is a creamy, rich, and delicious plantain-based dish that you will find in most Dominican households. It is not only very simple to make, but it is amazingly versatile as you can make this dish for your breakfast, lunch, as well as for dinner.
Additionally, plantains are nutritionally very beneficial as they have more than twenty times the amount of vitamin A, about three times the vitamin C, almost twice the potassium, and double the magnesium as compared to bananas.
Additionally, they are very low in fat and sodium and can make a very good source of fiber, and are known to be cholesterol-free as well. Plus, one-half cup of cooked slices contains almost 89 calories.
Traditionally, it is served with quick-pickled onion, this is a recipe that will provide your body with hosts of nutrients like potassium, vitamin c, magnesium, and many other benefits. So, let’s see how we can make this recipe at home.
Prep time: 15 minutes
Cooking time: 20 minutes
Servings: 4 serves
To make Mangú
- 2 plantain (green, unripe)
- 1½ teaspoons salt
- 4 tablespoons butter
To make onion garnish
- 2 tablespoon olive oil
- 2 red onions, large
- 1 tablespoon fruit vinegar
Method to Prepare
- First, peel the plantains and cut them lengthwise. Divide each plantain into two and remove the center where the seeds are located.
- Now, pour water into a pot and add plantains and salt to it. Bring them to a boil until they’re very tender.
- Once they are boiled, remove them from the pot and mash them right away with a fork.
- Mash them until plantains are very smooth and there are no lumps left.
- Now, add olive oil and progressively pour a cup of water at room temperature, and keep mashing them. Mix them until you get a very smooth puree.
- You will need to act fast as once cooled, the puree will become thicker.
- So, heat a tablespoon of oil in a skillet over a low flame.
- Add onions to the skillet and cook them until they become translucent. Pour some vinegar and season the onions with salt as per your liking.
- Garnish your Mangú with these prepped onions and serve it with a sunny-side-up egg, and enjoy!
If you are looking for a dish that perfectly represents Dominican cuisine, look no further than this Mangu recipe. It can be termed as Dominican’s official breakfast recipe. Easy-to-make and delicious to eat – try Mangú and fill your mornings with flavors and nutrients.