Low Carb Mangu
Savor the Caribbean flavors of traditional mangu with a modern twist in this Low Carb Mangu recipe! This healthy, keto-friendly version swaps out starchy plantains for creamy mashed cauliflower, elevated with butter, garlic powder, and a hint of black pepper for irresistible flavor. Topped with tangy sautéed red onions infused with apple cider vinegar and a sprinkle of fresh cilantro, this dish offers a vibrant combination of textures and tastes. Ready in just 40 minutes, this easy-to-make alternative delivers all the comfort of the classic Dominican breakfast but with a nutritious, low-carb spin. Perfect for anyone looking to enjoy island-inspired cuisine while maintaining their dietary goals!
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Recipe Information
Ingredients
- 1 large head Cauliflower
- 2 tablespoons Olive oil
- 2 tablespoons Butter
- 1 teaspoon Salt
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Black pepper
- 1 medium Red onion
- 2 tablespoons Apple cider vinegar
- 1 cup Water
- 2 tablespoons Fresh cilantro
Instructions
Cut the cauliflower into florets and rinse thoroughly.
In a large pot, bring the water to a boil and add a pinch of salt. Add the cauliflower florets and cook for about 10 minutes, until tender.
While the cauliflower is cooking, slice the red onion thinly and set aside.
Once the cauliflower is tender, drain and transfer it to a large mixing bowl.
Add butter, garlic powder, salt, and black pepper to the cauliflower and mash until smooth and creamy.
In a small saucepan, heat olive oil over medium heat. Add the sliced red onion, sautéeing until translucent, approximately 5 minutes.
Add apple cider vinegar to the onions, stir well, and continue to cook for another 2 to 3 minutes until onions are soft and fully cooked.
Serve the mashed cauliflower topped with the sautéed onions and drizzled with the remaining oil from the pan.
Garnish with chopped fresh cilantro and serve warm.
Nutrition Facts
Calories |
736 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.6 g | 69% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 66 mg | 22% | |
| Sodium | 3742 mg | 163% | |
| Total Carbohydrate | 55.8 g | 20% | |
| Dietary Fiber | 19.6 g | 70% | |
| Total Sugars | 21.7 g | ||
| Protein | 18.2 g | 36% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 250 mg | 19% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 2772 mg | 59% | |
*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.
