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Mangu

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Ingredients

Adjust Servings:
3 green plantains
1 qt water
1/4 cup olive oil
1 cup white onion - sliced
1 1/2 tbsp salt
1 cup Anaheim peppers - sliced

Nutritional information

210
calories
33.3 g
caerbohydrates
1.9 g
protein
9.5 g
fat
1756 mg
sodium
0 mg
cholesterol

Mangu

Features:
  • Vegan
Cuisine:
    • 30 mins
    • Serves 4
    • Easy

    Ingredients

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    Mangu is what you want for breakfast. It is also what you want for lunch. And it’s what you want for dinner. There is never a reason to not eat mangu really; it is the ultimate side dish. Mangu is a traditional Dominican dish that is made from boiled plantains. The plantains are mashed and combined with oil, butter, or margarine, then topped with sautéed red onions, fried cheese, and salami. You can pair it with whatever food you like, you don’t have to eat it strictly the Dominican way.

    Health Benefits

    Many people may not be familiar with plantains – they are often confused with bananas. Although they look similar, plantains are actually utilized more as a starch like rice, oats, or maize than a fruit. They are high in energy and have great health benefits. They have the ability to increase blood circulation, lower blood pressure, improve the digestive system, and strengthen the immune system. They also have a pretty significant amount of magnesium which helps to regulate sleep.

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    How to make Mangu

    • Combine the water and plantains in a saucepan.
    • Bring pan to a boil and cook until the plantains turn tender but slightly firm.
    • Drain the pan and preserve 1 cup of the liquid.
    • Cool and peel plantains.
    • Heat the olive oil in a skillet at a medium temperature.
      • Sauté the onion until it turns tender.
    • Mash the plantains with the preserved salt and liquid in a bowl.
    • Transfer ingredients to a food processor, puree, and mix in the peppers.
    • Serve with onions.

    Trivia

    Plantains are popular in the Carribean but are actually native to India.

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