Eileen Z. Fuentes | Mangu 2.0
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24 Apr Mangu 2.0

If you’re Dominican, you definitely know what mangu is. For those who are not, it can be compared to it’s American counterpart, mashed potatoes. Just like mashed potatoes are very common in American homes, mangu is our signature breakfast dish. Most of my Dominican friends associate this dish as unhealthy since it is often paired with fried eggs, friend cheese and fried salami, or “los tres golpes” (the 3 hits). While I have a hard time defending these side items, I am happy to announce that mangu is a whole food and is very good for you.

mangu www.thespeach.com

The two main ingredients are plantains and onions. These items are not only cheap, but you do not need to get them organic.

After peeling the skin, you add salt to the pot and the secret ingredient, kombu, an iodine rich sea vegetable that not only enhances flavor but offers many health benefits… so many it’s hard to list them all. I promise you won’t even notice it’s there. Click here to learn more.

mangu www.thespeach.com

Notice how the plantains don’t even mind the company of the kombu in the pot.

mangu kombu www.thespeach.com

Remove the plantains from the pot but don’t discard the water. It will be used later for the onions. Then start mashing.

mangu www.thespeach.com

Good mangu requires lots and lots of onions. It adds beautiful color along with great flavor.

red onions mangu www.thespeach.com

Next time someone tells you mangu is not healthy, let them know that is no longer true! You’re all done… Serve and enjoy!

For more of my recipes: “Keepin’ in real” recipes

For another take on the significance of this “traditional” mangu meal, check out The Magnificent Mangu

Mangu 2.0
Cook time
Total time
Cuisine: Dominican
Serves: 3 cups
  • For Mangu
  • 3 Plantains
  • 6 cups water
  • 1 medium sized red onion
  • 1, 1" inch piece of kombu
  • 2 tbsp sea salt
  • ¼ cup olive oil
  • ⅓ cup cold water
  • -
  • For Onions
  • ¼ cup raw apple cider vinegar
  • 2 tablespoons olive oil
  • ¼ cup plantain water
  1. Mangu Preparation
  2. In a cast iron pot bring 6 cups of water, sea salt, kombu to a boil, then add peeled plantains. Each plantain should be cut in half.
  3. Boil for ~20-25 minutes or until soft.
  4. *Do not throw the away the water used for boiling plantains!
  5. Remove plantains from water and into a bowl then add cold water and olive oil and mash until you reach a smooth consistency. You can use a mashed potato masher or fork.
  6. Onion preparation
  7. Heat ¼ cup boiled plantain water, olive oil, and raw apple cider vinegar in a frying pan, then add onions
  8. Cover and bring to a simmer for about 2 minutes. You will notice the onions will become translucent.
  9. Serve over mangu.



Eileen Z. Fuentes

After a breast cancer diagnosis in 2008, Eileen became her own Self-Healthcare Activist. She is an Integrative Cancer Coach and works full-time helping patients do more than just survive at Columbia University’s Cancer Center in New York City.

  • Adriana
    Posted at 10:43h, 24 April Reply

    Yes!!!!! I’ve been waiting for this! i love me some mangu! thanks Eileen!

    • Eileen
      Posted at 20:54h, 24 April Reply

      Better late than never…

  • Joanny
    Posted at 20:49h, 24 April Reply

    Awesome. Can’t wait to try it!!! Where do I buy the kombu? Is sea salt better than regular salt?

    • Eileen
      Posted at 20:54h, 24 April Reply

      First option is to come to my house and get some, otherwise you can go to your natural foods supermarket like Fairway or Whole Foods.

  • Halona Black
    Posted at 09:49h, 30 April Reply

    I have never had this before! I am always looking for good recipes from the diaspora! Very interesting. Please give us more.

  • marydelia
    Posted at 19:57h, 04 January Reply

    If you don’t know how to peel the platanos you can always boil them with the ‘skin’ and remove it after since it took me a while to learn how to peel platanos without taking chunks off.

  • @oldwayspt / African Heritage & Health Week: Mangu 2.0 via @thespeachgalVirtual Go-To Girl | Virtual Go-To Girl
    Posted at 15:20h, 12 February Reply

    […] at The SPEACH » Mangu 2.0. This entry was posted in special projects on 6 February, 2013 by Melissa […]

  • Andisi
    Posted at 07:16h, 17 October Reply

    I just made this. Thanks so much. It is sumptuous

    • Eileen
      Posted at 07:31h, 17 October Reply

      That’s great!!! Isn’t it nice when food is both healthy and delicious?

  • Jasmine Bowen
    Posted at 14:36h, 29 December Reply

    How ripe should the platanos be? Do you make your mangú with greenish ones or the fully ripe yellow/brown?

    • Eileen
      Posted at 16:22h, 29 December Reply

      Hi Jasmine! These plantains are actually green and not ripe at all.

  • Jillian Brugal
    Posted at 19:51h, 09 April Reply

    When I saw that you added COLD water to the plantains, I new this was going to be a great recipe (because that’s how everyone told me to make it when we lived in Santo Domingo… Though nobody would ever share measurements!😂).
    Then when I saw you used kombu I knew this was the perfect recipe for me because you upped the health factor! Thank you so much. My mangu-loving children and I are overjoyed!

    • Eileen
      Posted at 20:44h, 09 April Reply

      Hi Ms. Brutal (love the last name!),

      I agree, it’s hard to get our people to prepare recipes using exact measurements so it took lots of trial and error to finally make it work.

      I’m so glad you found that and the extra healthy ingredients helpful.

      Buen Provecho!

  • Jesssica
    Posted at 18:13h, 04 May Reply

    I’m not even spanish/dominican but I absolutely LOVE mangu with onions!!! Even though my boyfriend is spanish so that’s how I got introduced to it. So glad I did!! I could make it everyday! :)

    • Eileen
      Posted at 17:36h, 14 May Reply

      I could too, believe me. Glad you enjoyed!

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