Mangú is the best known and most representative dish of the caribbean island’s and many places around the world, and can be cooked for breakfast, lunch or dinner, on any day. A recipe you should most certainly try.
WHY WE ❤️ IT
NUTRITION IN PLANTAINS
According to my research, plantains are nutritionally beneficial, they have more than twenty times the amount of vitamin A, about three times the vitamin C, double the magnesium, and almost twice the potassium as a banana. Very low in fat and sodium, they are cholesterol-free and offer a good source of fiber. One-half cup of cooked slices contains about 89 calories.
Ingredients
To make mangu
4 plantain (green, unripe)
1 ½ teaspoons salt
4 teaspoons olive oil, or butter
1 cup water, at room temperature
To make onion garnish
2 tablespoon olive oil
2 red onion, large
1 tablespoon fruit vinegar
salt
Instructions
Mangú
1. Peeling: Peel the plantains and cut lengthwise, then divide each half into two. Remove the center where the seeds are located (optional, this is just my preference for a smoother mangú).
2. Boiling: Boil the plantains in enough water to cover them plus an inch until they are very tender, having added the salt to the water before the water breaks the boil.
3. Mashing: Remove the plantains from the water and mash them right away with a fork until they are very smooth and there are few to no lumps (be careful not to burn yourself). Mix in olive oil, and water, carnation or liquid of preference at room temperature and keep mashing and mixing until it turns into a smooth puree.
Onions
1. Cooking onions: Heat a tablespoon of oil in a skillet over low heat. Add onions and cook and stir until they become translucent. Pour in vinegar and season with salt to taste. (Optional)
2. Serving: Garnish mangu with the onions and serve with sunny-side-up eggs or scrambled eggs, fried cheese, or fried slices of salami.
TIPS AND NOTES
I like olive oil, and a little bit of garlic in my mangú, but this is a matter of personal preference, so feel free to go with butter if that’s what you prefer.
Shhh… Wanna hear a little non-traditional tip to amp your mangú’s flavor and take it to the next level? Add a tablespoon of powdered onion to it. You can thank me later.
Can you reheat stored Mangu?
Yes, you can! Reheat in a pan, just remember to add a bit more water because it will be otherwise too dry.
How do you get very smooth mangú?
A common question we get is how to get a soft mangú, my trick is to add a bit more water than it seems necessary at first, as it cools down, mangú will inevitably get harder, so start with a mushy mangú and by the time it gets to the table it will be soft and creamy. Also, you’ll need to mash very well, there’s nothing worse than a lumpy mangú.
Serve & Enjoy!
Tried this recipe?
Please review it, and tell us about it! ⭐
The Naturally Blooming 