Mangú (Dominican Mashed Plantains)

By Jessica Swartz June 15, 2023 26 mins read 85 Views

This mangu recipe will give your breakfast a tropical, savory twist! Plantains are mashed with red onions and cooked until tender.

I love cooking because it allows me to experience different cuisines. It's great to try different cuisines, and to veganize them. This vegan mangu is a great example.

What is Mangu?

Mangu is an old Dominican dish that is made from mashed green plantains and topped with pickled onions. Mangu is a popular dish in the Dominican Republic and it's often served for breakfast, but you can eat it at any time!

Mangu, like tostones is made from unripe, green plantains. Unlike Tostones however, the plantains have a creamy, smooth texture that's similar to mashed potatoes. Mangu traditionally contains butter. However, we can easily swap it for plant-based butter to create vegan mangu. It's just as tasty as the original recipe.

Notes on Ingredients

Scroll to the bottom of the recipe card for the ingredients quantities and the recipe instructions.

Plantains- Remove the peel and cut off the ends.
salt
Vegan Butter Both store-bought and homemade vegan butter work.
Water
Pickled Red Onion This is the traditional topping to mangu. It's an optional topping, but it is highly recommended!
Fresh cilantro -- Another option for topping.
Extra virgin olive oil - If you like, drizzle a little extra virgin olive oil over the top.

How do you select good plantains?

You need green plantains to make mangu. Not ripe yellow or brown. You want to look for plantains with a completely green exterior, no black spots and that feel firm if you gently squeeze them.

Mangu: How to Make it?

Making mangu can be as easy as making mashed potato!

Prepare. Plantains should be cut in half, lengthways. Then each half is divided into 3 inch pieces.

Cooking the plantains. Cover the plantains with water in a large pan. Add salt and bring to a rolling boil on high heat. Reduce the heat and simmer for 20 minutes or until the plantains can be easily pierced with a fork.

Drain. Drain the plantains, reserving 1 1/4 cups of water.

Mash. Mash the plantains with a fork or potato masher. Continue mashing the plantains with the butter, and add the reserved water little by little until they are smooth and creamy.

Finish. Serve with pickled red onions, cilantro and/or olive oil.

Tips for Success

Make perfect vegan mangu with these simple tips!

Use plantains in green color. This is a sweet dish that can be made with yellow plantains.
Do not be afraid to use a little more liquid. The plantains will soak up liquid as they cool.
Mash. Mangu should be creamy and smooth, not lumpy. It doesn't need to be perfect smooth. However, it should have all the larger pieces of plantain mashed.

Serving Suggestions

In the Dominican Republic, mangu is served with los Tres Golpes or the Three Hits--salamis, fried eggs and fried cheese. This dish can be made vegan by substituting tofu scramble for the eggs and using your favorite vegan sausage.

Rice and beans, sliced Avocado, or marinated Tofu are all other options.

How to store

Mangu can stay in the refrigerator for up to three days if it is kept in an airtight container. You can reheat it in the microwave or on the stovetop. Add some water to keep it moist.

Can this recipe be frozen?

The vegan mangu is best frozen in an airtight bag or container for 3 months. Thaw it in the fridge before reheating.

Other Savory Breakfast Recipes

Vegan Ackee & Saltfish (Jamaican Breakfast Feast).
Protein Breakfast Bowl with Roasted Sweet Potatoes and Black Beans. Avocado, Sauteed Spinach, and Avocado.
Mexican Breakfast Burritos
Breakfast Tacos with Avocado Pico De Gallo Salsa

Enjoy, friends! Please snap a picture and tag #jessicainthekitchen if you make this vegan Mangu! Please leave a comment and rate the recipe! Thank you!

Mangu (Dominican Mashed Plantains).

This vegan mangu will give your breakfast a tropical twist! Plantains are mashed and then topped with pickled onion.

Breakfast Side Dish

Dominican Cuisine

Prep Time: 5 Minutes

Cook Time 30 Minutes

Total Time 35 Minutes

Servings Servings

Calories 354 Kcal

Author Jessica Hylton

Ingredients

4 Plantains 900g, ends removed and peels removed
1 1/2 Teaspoon Salt 12 grams
4 Tablespoons Vegan Butter 1/4 cup or 56 grams
1 1/4 Cup Reserved Water 282 grams/milliliters
Pickled Red Onion optional for topping
Fresh Cilantro optional topping
Olive Oil optional for topping

Instructions

Each plantain should be cut in half, lengthwise. Then each half is to be cut into 3 inch pieces.
Add the plantain pieces to a large saucepan or pot and cover it with water.
Add the salt to the water and bring it to a rolling boil on high heat. After boiling, lower the heat and simmer for 20 minutes until the plantains are fork-tender. After the plantains have been finished, remove 1 1/4 cups (283 grams/milliliters), of the water in the pot. Set aside.
Drain the water using a strainer and place the plantains in the pot.
Plantains can be mashed with a potato masher, or a fork.
Continue mashing the plantains until they are mostly broken down.
Then add the reserved water, a little bit at a time, while mashing the plantains until they are semi-smooth.
Add black pepper or salt to taste if desired. Serve as desired, or add pickled red onions, cilantro or olive oil.

Notes

This recipe is perfect with rice and beans, sliced avo, pan-fried scrambled vegan eggs, a vegan omelet or vegan breakfast sausage.

Mangu can last up to three days in a refrigerator. You can reheat it in the microwave or on the stovetop. Add some water to keep it moist.

Vegan mangu may be frozen in an airtight bag or container for up to three months. Thaw it in the fridge before reheating.

Nutrition

Carbohydrates: 66g

Jessica in the Kitchen published Mangu (Dominican Mashed Plantains).

By: Jessica Hylton
Title: Mangú (Dominican Mashed Plantains)
Sourced From: jessicainthekitchen.com/mangu-dominican-mashed-plantains/
Published Date: Thu, 15 Jun 2023 05:00:00 +0000

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Can a plant-based diet be harmful?

A lot of people have found health benefits in adopting a plantbased diet. However it is possible to become sick if you don't manage your diet properly or consult a doctor. People who are transitioning to a plant based diet should be careful about their vitamin and mineral intake. Eating an unbalanced diet without replacements for these substances can cause deficiencies and negative health impacts. Also, a vegan/plant-based diet could result in a reduction of important sources of protein such as eggs and dairy, which can affect muscle maintenance. To avoid any potential health problems or nutritional pitfalls, people who follow plant-based diets need to adjust their diets in accordance with their needs.

How much meat can you eat on a plant based diet?

Plant-based diets do not permit any amount of meat. This dietary lifestyle eliminates all animal products, including meat, fish, and poultry. Many vegan substitutes are available that offer the same taste and texture, but without any animal products. Soy-based meats like tofu, seitan, tempeh (fermented soy beans), and mock duck made with mushrooms can replicate the flavor of traditional meat dishes. Vegetarian vegetarian burgers made with black beans, quinoa and other ingredients are similar in taste to beef burgers. Other tasty vegan alternatives include coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten. These options can be a great option for people who are looking to move to a plantbased diet.

Is a diet based on plants the same as a vegan one?

No. A plant-based eating plan is not the exact same as a vegan. A plant-based lifestyle is one that focuses primarily on fruits, vegetables legumes, nuts, seeds, whole grains and nuts. While this eating plan may not allow for the consumption of meat and dairy, small amounts of animal proteins might be allowed. Veganism on the other side is a ethical lifestyle choice. This involves eating only plant-based foods and avoiding animal products. While vegans might choose to eat a plant-based diet, these are two distinct concepts.

What are some of the most common plant-based food?

A plant-based diet is becoming more popular due to its environmental and health benefits. Common plant-based meals are foods derived from plants. They include fruits, vegetables (vegetables), legumes/nuts, seeds and legumes. These foods are rich in vitamins, minerals, antioxidants, dietary fiber, and other nutrients. Some excellent sources of plant-based protein include beans and pulses like lentils, chickpeas, and kidney beans; lower-fat soya products such as tempeh or edamame; higher-fat nuts like almonds and cashews; quinoa or dairy alternatives made from oats, coconut, or almond milk; vegan yogurt; soy burgers; hemp powder; nutritional yeast flakes; whole wheat bread with no added sugar or vegetable oils; chia seeds; flaxseed oil; whole grain cereals such as oats and barley with added nuts or nut butter. Flaxseed oil, olive, avocado and other healthy fats are just a few of the plant-based options. Additionally, many ready-to-eat meals are now available, which can further reduce your overall grocery cost. A plant-based diet may not be more expensive than others depending on the type and quantity of food you buy.

Can I eat chicken if I follow a plant-based diet

It is impossible to eat chicken on a plant-based diet. A plant-based diet excludes all animal products such as meat, fish, or poultry. There are many vegan alternatives that can replace traditional meat-centric dishes. They have the same texture and flavor, however. Soy-based meats like tofu, seitan, tempeh (fermented soy beans), and mock duck made with mushrooms can replicate the taste of traditional meats. Vegetarian burgers made of black beans, quinoa and other legumes can be very similar to traditional beef burgers. You can also make tasty vegetarian burgers using coconut bacon strips, eggplant bacon bits, tofu mayo, and faux chicken strips made from wheat gluten.

What other protein sources can I use instead of meat?

Protein is an essential component of a healthy diet and can be found in animal- and plant-based sources. You can find plant-based protein in legumes, nuts, seeds, grains and beans. High levels of antioxidants in many vegetables and fruits can help reduce inflammation. Some dairy alternatives, such as almond and oatmilk, can be fortified with protein, which makes them a great plant-based substitute to cow's. Alternatives like nutritional yeast and pumpkin seeds can be used to add a creamy flavor to dishes, while providing more micronutrients as compared with their animal-based counterparts. Many vegan protein powders that can be used in smoothies and shakes can provide additional nutrition, without the need to consume animal products.

Statistics

According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

How To

How to incorporate more whole foods into a plant-based diet?

A plant-based diet will provide you with more nutrients and vitamins. Start by replacing unhealthy processed items and animal proteins with nutrient-rich alternatives such as legumes and seeds. Consuming whole grains, nuts, fruits and vegetables provides sustenance.

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Whole foods have a longer shelf life than processed food, so it is important to include them in your diet. Taking an hour per week to plan out meals ahead of time can help you shop confidently for vegan-friendly ingredients that don't spoil easily; this creates less waste and makes shopping trips quicker.

Finally, explore different pathways to create a lasting balanced lifestyle: making delicious vegan baked goods to substituting preferred ingredients like tofu for fish. The best thing about experimentation is that it allows you to explore new ways of managing your food choices.