Whole30 Mangu
Elevate your Whole30 menu with this delicious take on the classic Dominican dish, Mangú! This wholesome recipe transforms tender green plantains into a creamy, flavorful mash, made even more irresistible with caramelized onions infused with apple cider vinegar and garlic powder. Naturally gluten-free, dairy-free, and Whole30 compliant, this dish is the perfect combination of comfort and nutrition. With just a handful of pantry staples, you can whip up this satisfying side in under 40 minutes, making it a go-to addition to your healthy meal lineup. Pair it with your favorite Whole30 proteins or veggies for a vibrant, nutrient-packed plate that never compromises on flavor!
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Recipe Information
Ingredients
- 4 medium Green Plantains
- 2 tablespoons Olive Oil
- 1 small Onion
- 2 teaspoons Apple Cider Vinegar
- 1 teaspoon Garlic Powder
- 1 teaspoon Salt
- 0.5 teaspoon Black Pepper
- 2 cups Water
Instructions
Begin by peeling the plantains. Slice each plantain into 1-inch thick rounds.
In a medium-sized pot, bring 2 cups of water to a boil. Add 1 teaspoon of salt to the water.
Once the water is boiling, add the sliced plantains and reduce the heat to medium. Cook the plantains until they are very tender, about 15-20 minutes.
While the plantains are cooking, peel and thinly slice the onion.
Heat 2 tablespoons of olive oil in a small skillet over medium heat. Add the sliced onion and sauté until translucent and slightly caramelized, about 5-7 minutes.
Stir in the apple cider vinegar, garlic powder, and a pinch of salt and pepper to the onions, mixing well to combine. Remove the pan from heat and set aside.
Once the plantains are cooked and tender, reserve 1/2 cup of the cooking water and drain the rest.
Transfer the drained plantains into a large bowl. Add the reserved cooking water and mash the plantains until smooth. Adjust the texture by adding more cooking water, if needed.
Stir the sautéed onions into the mashed plantains, mixing well to incorporate the onions and their flavored oil into the mangu.
Serve the mangu warm, paired with your choice of Whole30 compliant proteins or vegetables. Enjoy!
Nutrition Facts
Calories |
335 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 498 mg | 22% | |
| Total Carbohydrate | 72.6 g | 26% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 33.7 g | ||
| Protein | 3.3 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 30 mg | 2% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 1144 mg | 24% | |
*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.
