Name: Dominican Mangú: Mashed Plantains With Pickled Red Onions
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Ingredients: 3 green plantains; 2 tsp. Himalayan pink salt; 3-4 cups water; 1 Tbsp. ghee clarified butter (or butter); ¼ cup cold water; 1 red onion (thinly sliced); ¼ cup organic distilled white vinegar; ¼ cup Chosen Foods 100% Avocado Oil

Mangú is a beloved Dominican dish made of buttery mashed plantains often topped with flavorful sautéed red onions. Eaten at breakfast, lunch or dinner, this sweet, velvety mash is traditionally served beside fried eggs, cheese or Dominican sausage. It’s also delicious with any meat and savory plant-based proteins. Highly nutritious plantains are a well-loved staple in Africa, Southeast Asia, Latin America and the Caribbean, so this simple, iconic dish has been adapted and perfected by many generations, cultures and countries. Warmly welcome it to your family, as well.

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Dominican Mangú: Mashed Plantains With Pickled Red Onions

Prep Time 10 minutes

Cook Time 40 minutes

Total Time 50 minutes

Servings 3

Calories 222 kcal

Author Iso Rapalo

Ingredients

3 green plantains
2 tsp. Himalayan pink salt
3-4 cups water
1 Tbsp. ghee clarified butter or butter
¼ cup cold water
1 red onion thinly sliced
¼ cup organic distilled white vinegar
¼ cup Chosen Foods 100% Avocado Oil

Instructions

Cut off both ends of plantains. Peel by passing knife through skin and carefully lifting it off with knife. Once peeled, cut each plantain in half lengthwise.
In large pot, cover plantains with 3-4 cups water; add 1 tsp. salt. (Note: Water must fully cover plantains.) Cook 30-35 minutes until plantains are soft when poked with fork.
In small pot over medium heat, cook onions, vinegar, avocado oil and 1 tsp. salt until translucent but still crunchy, 5-6 minutes. Remove from heat and set aside. Do not drain.
Drain water from plantains, leaving plantains in pot. Using masher or fork, mash plantains until smooth; mix in butter. (Note: For creamier mash, add ¼ cup of cold water.)
Pour warm liquid from onions into plantains and fully combine.
To serve, top mangú with onions.

Recipe Notes

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Nutrition Facts

Dominican Mangú: Mashed Plantains With Pickled Red Onions

Amount Per Serving

Calories 222 Calories from Fat 207

% Daily Value*

Fat 23g35%

Saturated Fat 5g25%

Polyunsaturated Fat 3g

Monounsaturated Fat 14g

Cholesterol 13mg4%

Sodium 1288mg54%

Potassium 54mg2%

Carbohydrates 3g1%

Fiber 1g4%

Sugar 2g2%

Protein 0.4g1%

Vitamin A 1IU0%

Vitamin C 3mg4%

Calcium 18mg2%

Iron 0.1mg1%

* Percent Daily Values are based on a 2000 calorie diet.