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.
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.
Notice how the plantains don’t even mind the company of the kombu in the pot.
Remove the plantains from the pot but don’t discard the water. It will be used later for the onions. Then start mashing.
Good mangu requires lots and lots of onions. It adds beautiful color along with great flavor.
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
- 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
- Mangu Preparation
- 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.
- Boil for ~20-25 minutes or until soft.
- *Do not throw the away the water used for boiling plantains!
- 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.
- Onion preparation
- Heat ¼ cup boiled plantain water, olive oil, and raw apple cider vinegar in a frying pan, then add onions
- Cover and bring to a simmer for about 2 minutes. You will notice the onions will become translucent.
- Serve over mangu.