Vegan Mangu
Indulge in the comforting flavors of "Vegan Mangu," a plant-based twist on the traditional Dominican breakfast staple. Made with tender boiled green plantains, this dish is mashed to silky perfection, creating a creamy base seasoned with just the right amount of salt and pepper. The vibrant topping of sautéed red onions and garlic infused with apple cider vinegar adds a tangy depth, while a sprinkle of fresh cilantro ties it all together with a burst of freshness. This vegan recipe is easy to prepare, taking just 45 minutes from start to finish, and is perfect for anyone looking to explore Caribbean-inspired cuisine. Whether served as a savory breakfast, hearty brunch, or satisfying side dish, Vegan Mangu is a delicious and nutrient-packed crowd-pleaser that’s entirely dairy-free and gluten-free.
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Recipe Information
Ingredients
- 4 large green plantains
- 2 tablespoons olive oil
- 3 cloves minced garlic
- 1 large red onion
- 2 tablespoons apple cider vinegar
- 1 cup water
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh cilantro
Instructions
Peel the plantains by slicing off the ends and cutting a shallow line along the peel lengthwise, then remove the peel with a knife or your hands.
Cut the plantains into medium-sized chunks and place them in a large pot.
Cover the plantain chunks with water and add 1 teaspoon of salt.
Bring the water to a boil over medium-high heat, then reduce the heat to medium and let the plantains simmer for about 20-25 minutes or until they are tender and easily pierced with a fork.
While the plantains are cooking, slice the red onion into thin rings.
In a skillet over medium heat, add the olive oil and minced garlic, cooking until the garlic is fragrant, about 1-2 minutes.
Add the sliced red onions to the skillet and sauté until they become soft and translucent, about 5-7 minutes.
Stir in the apple cider vinegar and cook for an additional minute, then remove from heat.
Once the plantains are cooked, drain them and return them to the pot.
Mash the plantains with a potato masher or a fork until smooth, gradually adding the cup of water to reach the desired creamy consistency.
Season the mashed plantains with more salt and black pepper to taste if needed.
Serve the mashed plantains hot, topped with the sautéed onions and garlic, garnished with fresh cilantro.
Nutrition Facts
Calories |
1210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2575 mg | 112% | |
| Total Carbohydrate | 249.4 g | 91% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 66.1 g | ||
| Protein | 11.2 g | 22% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 74 mg | 6% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 3892 mg | 83% | |
*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.
