Low Sodium Mangu
Indulge in the comforting flavors of the Caribbean with this *Low Sodium Mangú*—a heart-healthy twist on the traditional Dominican plantain dish. Made with tender green plantains mashed to perfection, this recipe skips the salt without sacrificing flavor, thanks to zesty lemon juice, a touch of white vinegar, and aromatic garlic powder. Sautéed red onions enhance the dish with their sweet, savory profile, while fresh cilantro adds a bright, herbal finish. Quick and easy to prepare in under 35 minutes, this low-sodium alternative is perfect for anyone looking to enjoy a healthier take on a classic comfort food. Serve it as a wholesome breakfast, side dish, or light meal, paired with creamy avocado or low-sodium cheese for a complete Dominican-inspired feast!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 medium green plantains
- 6 cups water
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 1 tablespoon fresh lemon juice
- 1 teaspoon white vinegar
- 1 small red onion
- 2 tablespoons chopped fresh cilantro
- 0.5 teaspoon black pepper
- 0.5 teaspoon garlic powder
Instructions
Peel the plantains by making a lengthwise slit through the skin, ensuring not to cut too deep into the flesh. Use your fingers to remove the peel.
Chop the plantains into 1-inch rounds.
In a large pot, bring 6 cups of water to a boil.
Add the chopped plantains to the boiling water and cook for approximately 15-20 minutes or until the plantains are soft and easily pierced with a fork.
While the plantains cook, slice the red onion into thin rounds.
In a small skillet, heat 1 tablespoon of olive oil over medium heat.
Add the sliced red onions, black pepper, and garlic powder. Sauté for 3-4 minutes until the onions are translucent and tender. Remove the pan from heat.
Once the plantains are cooked, drain them, reserving about 1 cup of the cooking water. Transfer the plantains to a large mixing bowl.
Mash the plantains using a potato masher or fork, adding small amounts of the reserved cooking water as needed to achieve a creamy consistency.
Stir in the unsalted butter, remaining olive oil, lemon juice, and vinegar into the mashed plantains. Mix until smooth and well combined.
Serve the mangu topped with the sautéed onions and garnish with fresh cilantro. Optionally, serve alongside avocado or low-sodium cheese.
Nutrition Facts
Calories |
1384 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.4 g | 68% | |
| Saturated Fat | 18.8 g | 94% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 70 mg | 3% | |
| Total Carbohydrate | 244.8 g | 89% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 64.7 g | ||
| Protein | 11.1 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 140 mg | 11% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 3792 mg | 81% | |
*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.
