Keto Mangu
Transform your comfort food cravings with this irresistible **Keto Mangu**, a low-carb twist on the beloved Dominican classic. Instead of traditional plantains, this recipe features creamy mashed cauliflower, enriched with butter, garlic, and a splash of fresh lime juice for a tangy kick. With just 10 minutes of prep and 20 minutes of cook time, this quick and easy dish is perfect for busy weeknights. Topped with vibrant cilantro, creamy avocado slices, and crumbled feta cheese, this keto-friendly mangu delivers bold flavors and satisfying textures in every bite. Whether you're embracing a ketogenic lifestyle or simply looking for a health-conscious alternative, this dish is a savory side or main course that’s sure to impress. Don't forget to make it your own with your favorite toppings, and enjoy this delicious carb-conscious comfort food!
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Recipe Information
Ingredients
- 1 medium cauliflower head
- 2 tablespoons unsalted butter
- 1 tablespoon olive oil
- 2 garlic cloves
- 2 tablespoons fresh lime juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons chopped fresh cilantro
- 1 sliced avocado
- 0.5 cup feta cheese
Instructions
Break the cauliflower into florets, discarding the core and leaves.
Bring a large pot of water to a boil and add a bit of salt.
Add cauliflower florets and cook for about 10-12 minutes until very tender.
While cauliflower is cooking, mince the garlic cloves.
In a small saucepan, melt the butter and olive oil over low heat.
Add minced garlic to the butter and olive oil mixture, cooking until fragrant, about 1 minute.
Once cauliflower is tender, drain thoroughly and return to the pot.
Using a potato masher or immersion blender, mash the cauliflower until smooth.
Mix in the butter-garlic mixture, lime juice, salt, and pepper into the mashed cauliflower until well combined.
Transfer mangu to a serving bowl and top with fresh cilantro, sliced avocado, and crumbled feta cheese.
Serve immediately, enjoying your Keto-friendly mangu as a delicious low-carb alternative.
Nutrition Facts
Calories |
148 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 7.1 g | 35% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 32 mg | 11% | |
| Sodium | 705 mg | 31% | |
| Total Carbohydrate | 3.7 g | 1% | |
| Dietary Fiber | 0.9 g | 3% | |
| Total Sugars | 0.9 g | ||
| Protein | 3.5 g | 7% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 111 mg | 9% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 127 mg | 3% | |
*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.
