Mangú (Mashed plantains)

Mangú (Mashed plantains)
Mangú (Mashed plantains)
  • prep: 15 min
  • cook: 20 min
  • total: 35 min
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  • servings:
  • Summary

    This is one of the best known and most representative recipes of the Dominican cuisine. It could probably be called Dominicans' official breakfast dish. A must-try for those sampling our cuisine. Learn how to make it with this simple step by step recipe.

    Ingredients

    • 4 unripe plantains
    • 1 1/2 tsp salt
    • 4 tsp olive oil or butter
    • 1 tbsp onion powder (optional, see notes)
    • 1 cup water at room temperature
    • 2 tbsp olive oil
    • 2 large onions
    • 1 tbsp fruit vinegar
    • salt

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 155 % Daily Value *
    • Total Fat: 12 g 18.95%
    • Saturated Fat: 2 g 9.13%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 20 mg 0.83%
    • Calcium: 20 mg 1.97%
    • Potassium: 1267 mg 36.21%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 2.83%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 13 g %
    • Dietary Fiber: 1 g 5.82%
    • Sugar: 5 g
    • Protein: 1 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 0.52%
    • Vitamin C 7.48%
    • Vitamin D 1%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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