Heart-Healthy Mangu
Savor the vibrant flavors of traditional Dominican cuisine with a wholesome twist in this Heart-Healthy Mangu recipe! Made with tender green plantains mashed to creamy perfection and infused with extra virgin olive oil, low-sodium vegetable broth, and garlic powder, this dish offers a lighter, nutrient-packed alternative to its classic counterpart. Topped with tangy sautéed red onions and fresh slices of ripe avocado, the mangu is elevated with bright cilantro for a refreshing finish. Ready in just 30 minutes, this plant-based recipe is perfect for heart-conscious eaters seeking a delicious, comforting meal. Whether enjoyed as a nourishing breakfast or a hearty side dish, this mangu brings together the best of taste and wellness. Keywords: Heart-Healthy Mangu, Dominican Cuisine, Plant-Based Recipe, Low-Sodium, Green Plantains, Healthy Comfort Food.
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Recipe Information
Ingredients
- 4 large green plantains
- 2 tablespoons extra virgin olive oil
- 1 medium red onion
- 1 tablespoon white vinegar
- 1 cup low-sodium vegetable broth
- 1 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro
- 1 medium ripe avocado
Instructions
Begin by peeling the green plantains. Cut off both ends and make a shallow slit along the length of each plantain, then use your fingers to remove the peel.
Cut the peeled plantains into 1-inch thick rounds.
Bring a large pot of water to a boil, then add the plantain slices. Cook them for about 15 minutes or until they are tender when pierced with a fork.
While the plantains are cooking, slice the red onion into thin rings.
In a small skillet, heat 1 tablespoon of extra virgin olive oil over medium heat. Add the red onion slices and sauté for about 5 minutes until they begin to soften. Stir in the white vinegar and continue to cook for another 3 minutes. Remove from heat and set aside.
Once the plantains are tender, drain them and return to the pot. To the pot, add the remaining 1 tablespoon of olive oil, the vegetable broth, garlic powder, salt, and black pepper.
Mash the plantains until smooth, incorporating all the ingredients evenly. If necessary, adjust the consistency with more vegetable broth to achieve a creamy texture.
Chop the fresh cilantro and gently fold it into the mangu.
To serve, transfer the mangu onto a serving platter or individual plates. Top with the sautéed onions and sliced avocado.
Enjoy your heart-healthy mangu with a sprinkle of additional cilantro for garnish, if desired.
Nutrition Facts
Calories |
1436 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.5 g | 66% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1356 mg | 59% | |
| Total Carbohydrate | 262.7 g | 96% | |
| Dietary Fiber | 29.3 g | 105% | |
| Total Sugars | 66.6 g | ||
| Protein | 14.4 g | 29% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 4760 mg | 101% | |
*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.
