Dairy-Free Mangu
Dive into the world of Dominican comfort food with this vibrant and wholesome Dairy-Free Mangu! This plant-based twist on a traditional favorite showcases creamy mashed green plantains, made velvety without dairy by simply blending the cooked plantains with reserved cooking liquid and olive oil. Perfectly paired with sautéed red onions and garlic infused with a hint of apple cider vinegar, this flavorful topping adds tangy contrast to the naturally sweet and earthy plantains. Ready in under 40 minutes, this gluten-free and vegan-friendly dish is a versatile, crowd-pleasing side that pairs beautifully with your favorite proteins or shines on its own. With optional fresh cilantro for garnish, Dairy-Free Mangu is a delightful way to enjoy authentic Caribbean flavors in a healthier way. Perfect for anyone seeking easy, dairy-free recipes!
Get More Healthy Recipes with SnapCalorie
Recipe Information
Ingredients
- 4 large ripe green plantains
- 6 cups water
- 3 tablespoons olive oil
- 2 large garlic cloves, minced
- 1 medium red onion, thinly sliced
- 2 tablespoons apple cider vinegar
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped cilantro (optional)
Instructions
Start by peeling the plantains. Using a knife, cut off both ends and make a shallow slit along the length of each plantain. Carefully remove the peel and slice the plantains into 1-inch rounds.
In a large pot, bring 6 cups of water to a boil. Add the sliced plantains and a pinch of salt. Reduce the heat to medium and cook for about 15-20 minutes, or until the plantains are tender when pierced with a fork.
While the plantains are cooking, heat 1 tablespoon of olive oil in a skillet over medium heat. Add the minced garlic and red onion slices, and sauté until the onion is soft and translucent, about 5 minutes.
Add the apple cider vinegar to the skillet, stirring well to combine. Remove from heat and set aside.
Once the plantains are cooked, drain them and reserve 1 cup of the cooking liquid. Return the drained plantains to the pot.
Mash the plantains with a potato masher or fork, gradually adding the reserved cooking liquid, until you reach a smooth, creamy consistency. Be careful not to add too much liquid at once; you may not need the full cup.
Stir in the remaining 2 tablespoons of olive oil, salt, and black pepper into the mashed plantains. Taste and adjust seasoning if needed.
Transfer the mangu to a serving dish and top with the sautéed onion and garlic mixture.
Garnish with chopped cilantro, if desired, and serve immediately.
Nutrition Facts
Calories |
1659 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.4 g | 54% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2034 mg | 88% | |
| Total Carbohydrate | 341.6 g | 124% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 83.9 g | ||
| Protein | 15.2 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 212 mg | 16% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 5343 mg | 114% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
