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Mangú Recipe

Looking for an easy Mangú recipe? Learn how to make Mangú using healthy ingredients.


Submitted by karmin26

Makes 4 servings



Love it. Staple recipe for a Dominican. High in fiber.

Recipe Ingredients for Mangú


Ingredients:
4 medium plantains
1 tablespoons of Canola oil
1/2 medium red onion
1 tablespoon of butter
1 tablespoon of vinegar
1 cup of cold water
2 teaspoons of salt

Recipe Directions for Mangú

  1. Before starting to cook: Peel the plantains and cut into 8 pieces.

  2. Preparation:

  3. Boil the plantains adding 2 teaspoons of salt to the water. When the plantains are very tender turn off the heat.

  4. While the plantains are boiling, heat in a shallow pan sprayed with oil. Sautee the sliced onion, add salt and the vinegar as desired. Put aside.

  5. Take the plantains out of the water and mash them with a fork. Add the butter and the cold water and keep mashing until it is very smooth. Garnish with the onions and serve. Eat while still warm.

Categories

Main Dish, Caribbean

Nutrition Facts
Serving Size 265.8g
Amount Per Serving
Calories
281
Calories from Fat
63
% Daily Value*
Total Fat
7.0g
11%
Saturated Fat
2.3g
11%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
1193mg
50%
Potassium
918mg
26%
Total Carbohydrates
58.4g
19%
Dietary Fiber
4.3g
17%
Sugars
27.4g
Protein
2.5g
Vitamin A 42% Vitamin C 56%
Calcium 1% Iron 6%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in cholesterol
  • High in vitamin A
  • High in vitamin C
  •   Bad points
  • High in sodium
  • Very high in sugar
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