15 MANGU RECIPES TO KEEP YOU HEALTHY AND SATISFIED

In the Dominican Republic, mashed plantains are combined with butter, oil, and vinegar to make the meal Mangu. It is typically eaten for breakfast and can be topped with different ingredients including eggs, cheese, and salami. Due to its high fiber and potassium content, Mangu is not only a great dinner option but also a healthy one. In this post, we'll provide you with 15 various Mangu dishes that will keep you happy and healthy.

The Nutritional Value of Mangu

Mangu is a fantastic source of potassium and fiber, two minerals vital to a balanced diet. While potassium helps to decrease blood pressure and promote healthy muscle and nerve function, fiber helps to regulate digestion and preserve gut health. Mangu is a great dinner option for weight control because it is low in fat and calories. The plantains used in Mangu are also a great source of iron, vitamin C, and other vitamins and minerals.

Mangu Recipe 1: Classic Mangu with Eggs and Salami

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 4 eggs

• 4 slices of salami

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. Cook the salami and eggs in a separate pan to the desired doneness.

6. Serve the Mangu with salami and scrambled eggs on top.

Mangu Recipe 2: Vegetarian Mangu with Avocado and Tomato

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 1 avocado, sliced

• 1 tomato, diced

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender. 3. Drain the water and use a fork or potato masher to mash the plantains.

3. Mix the mashed plantains well with vinegar, butter, and olive oil.

4. To taste, add salt and pepper to the food.

5. Sliced avocado and chopped tomato goes on top of the Mangu.

6. Dispense and savor!

Mangu Recipe 3: Spicy Mangu with Sausage and Onions

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 4 sausages, sliced

• 1 onion, diced

• 1 teaspoon chili powder

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender. 3. Drain the water and use a fork or potato masher to mash the plantains.

3. Mix the mashed plantains well with vinegar, butter, and olive oil.

4. To taste, add salt and pepper to the food.

5. Sliced avocado and chopped tomato goes on top of the Mangu.

6. Dispense and savor!

Mangu Recipe 4: Sweet Mangu with Cinnamon and Honey

Ingredients:

• 4 ripe plantains

• 4 tablespoons butter

• 2 tablespoons honey

• 2 teaspoons cinnamon

• 1/4 cup almond milk

• Salt to taste

Instructions:

1. Cut the ripe plantains into little pieces after peeling them.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. The mashed plantains should be combined well with butter, honey, cinnamon, and almond milk.

5. To taste, add salt to the dish.

6. The sweet Mangu can be served as a dessert or as a sweet breakfast alternative.

Mangu Recipe 5: Mangu Casserole with Ham and Cheese

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 1 cup diced ham

• 1 cup shredded cheddar cheese

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. To taste, add salt and pepper to the food.

6. Set the oven's temperature to 350°F (175°C).

7. Layer the mashed plantains, chopped ham, and shredded cheddar cheese in a buttered casserole dish.

8. Layers should be repeated until all ingredients have been utilized.

9. For 30-35 minutes, or until the cheese is melted and bubbling, bake the Mangu casserole.

10. Dispense and savor!

Mangu Recipe 6: Mangu Bowl with Black Beans and Guacamole

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 1 can of black beans, drained and rinsed

• 1 avocado, diced

• 1 tomato, diced

• 1/4 cup chopped cilantro

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. To taste, add salt and pepper to the food.

6. The black beans should be warmed up in a separate pan over medium heat.

7. Place the mashed plantains at the bottom of a dish to create the Mangu bowl.

8. Add the heated black beans, diced tomato, avocado, and cilantro on top.

9. To taste, add salt and pepper to the food.

10. Guacamole can be put on top of or beside the Mangu dish when serving.

Mangu Recipe 7: Mangu Stew with Chicken and Vegetables

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 4 chicken thighs, bone-in, and skin-on

• 2 cups chicken broth

• 1 onion, diced

• 2 garlic cloves, minced

• 2 carrots, diced

• 2 celery stalks, diced

• 1/2 cup frozen peas

• 1/4 cup chopped parsley

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. To taste, add salt and pepper to the food.

6. Heat the olive oil over medium-high heat in a big saucepan or Dutch oven.

7. Add the chicken thighs and sauté them until both sides are browned.

8. Chicken should be taken out of the pot and placed aside.

9. To the saucepan, add the minced onion and garlic, and heat until softened.

10. Cook the diced carrots and celery for a further 5-7 minutes, or until just tender.

11. Bring to a simmer after adding the chicken broth.

12. Re-add the chicken thighs to the saucepan and cook for a further 30 to 40 minutes, depending on how well done you want your chicken.

13. Simmer for a further five to ten minutes after adding the frozen peas and chopped parsley.

14. Mashed plantains should be served alongside the Mangu stew.

Mangu Recipe 8: Mangu Omelet with Ham and Cheese

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 4 eggs

• 1/2 cup diced ham

• 1/2 cup shredded cheddar cheese

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. To taste, add salt and pepper to the food.

6. Beat the eggs with salt and pepper in another bowl.

7. A nonstick skillet should be heated to medium.

8. Fill the skillet with the beaten eggs.

9. To one side of the omelet, add the chopped ham and shredded cheddar cheese.

10. Fold the other side of the omelet over the ham and cheese to resemble a half-moon using a spatula.

11. Cook the cheese until it is melted for an additional 1-2 minutes.

12. Serve the mashed plantains beside the Mangu omelet.

Mangu Recipe 9: Mangu Tacos with Black Beans and Salsa

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 1 can of black beans, drained and rinsed

• 1/2 cup diced onion

• 1/2 cup diced tomato

• 1/4 cup chopped cilantro

• 1 jalapeño, seeded and diced

• 1 lime, juiced

• Salt and pepper to taste

• 8 corn tortillas

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. To taste, add salt and pepper to the food.

6. The black beans should be warmed up in a separate pan over medium heat.

7. To create the salsa, combine the diced onion, tomato, cilantro, jalapeno, lime juice, salt, and pepper to taste in a bowl.

8. Warm the corn tortillas in a separate pan or on a griddle.

9. Place a tablespoon of mashed plantains on each tortilla before assembling the Mangu tacos.

10. Add the salsa and heated black beans over top.

11. Extra cilantro and lime wedges should be placed on the side when presenting the Mangu tacos.

Mangu Recipe 10: Mangu Salad with Grilled Shrimp

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 1 pound large shrimp, peeled and deveined

• 2 tablespoons olive oil

• Salt and pepper to taste

• 6 cups mixed greens

• 1/2 cup diced cucumber

• 1/2 cup diced mango

• 1/4 cup diced red onion

• 1/4 cup chopped cilantro

• 1 lime, juiced

• 2 tablespoons olive oil

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. To taste, add salt and pepper to the food.

6. Grill or grill pan should be heated to medium-high.

7. Add salt, pepper, and olive oil to the shrimp and toss.

8. Grill the shrimp for two to three minutes on each side, or until fully done.

9. Combine the mixed greens, diced cucumber, diced mango, diced red onion, and chopped cilantro in a large bowl.

10. To create the dressing, combine the lime juice, olive oil, salt, and pepper in another bowl.

11. Place a teaspoon of mashed plantains on a dish or bowl to start assembling the Mangu salad.

12. Add the mixed greens salad and the grilled shrimp on top. 13. Dress the salad with the dressing and serve right away.

Mangu Recipe 11: Mangu Pizza

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 1/2 cup tomato sauce

• 1/2 cup shredded mozzarella cheese

• 1/4 cup sliced black olives

• 1/4 cup sliced red onion

• 1/4 cup chopped fresh basil

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. To taste, add salt and pepper to the food.

6. Set the oven's temperature to 425°F (218°C).

7. On a prepared baking sheet, distribute the mashed plantains equally.

8. Add tomato sauce, shredded mozzarella cheese, sliced red onion, sliced black olives, and fresh basil on top.

9. To taste, add salt and pepper to the food.

10. Bake for 12 to 15 minutes in the oven, or until the cheese is melted and the crust is crisp.

11. Slice up the Mangu pizza and serve it hot.

Mangu Recipe 12: Mangu Soup with Beef and Vegetables

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 1 pound beef stew meat

• 2 tablespoons olive oil

• 1 onion, chopped

• 3 garlic cloves, minced

• 2 carrots, chopped

• 2 celery stalks, chopped

• 6 cups beef broth

• 1 teaspoon dried thyme

• Salt and pepper to taste

Instructions:

1. Plantains should be peeled and sliced into tiny pieces.

2. In a saucepan of salted water, boil the plantains for 15 to 20 minutes, or until they are tender.

3. With a fork or masher, mash the plantains after draining the water.

4. Mix the mashed plantains well with vinegar, butter, and olive oil.

5. To taste, add salt and pepper to the food.

6. The olive oil should be heated over medium-high heat in a separate saucepan.

7. Add the beef stew meat and continue cooking until it is evenly browned.

8. To the saucepan, add the minced garlic, diced onion, chopped carrots, and chopped celery.

9. Cook the veggies for 5-7 minutes, or until they are tender.

10. To the saucepan, add the beef stock and dried thyme.

11. The meat should be tender after 20 to 25 minutes of simmering the broth.

12. Put a tablespoon of mashed plantains in a dish to serve.

13. Over the mashed plantains, pour the meat and vegetable soup.

14. Serve warm.

Mangu Recipe 13: Mangu Chips with Avocado Dip

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 2 ripe avocados

• 1 lime, juiced

• 1 garlic clove, minced

• 1/4 cup chopped fresh cilantro

• Salt and pepper to taste

• Vegetable oil for frying

Instructions:

1. Plantains should be peeled and sliced into small pieces.

2. To 375°F (190°C), heat the vegetable oil in a deep pot or fryer. 3. Deep-fry the plantain slices in batches until crispy and golden brown.

3. To drain the excess oil, spread paper towels over the plantain chips.

4. The ripe avocados should be mashed with a fork in a basin.

5. Mix the mashed avocados with the lime juice, minced garlic, fresh cilantro, salt, and pepper.

6. Serve the avocado dip alongside the hot Mangu chips.

Mangu Recipe 14: Mangu Tostones with Garlic Sauce

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 2 garlic cloves, minced

• 1/4 cup olive oil

• Salt and pepper to taste

Instructions:

1. Peel the plantains and cut them into 1-inch-thick slices.

2. Heat the olive oil in a large skillet over medium-high heat.

3. Fry the plantain slices for 2-3 minutes on each side until lightly golden.

4. Remove the plantain slices from the skillet and flatten them with tostones or the bottom of a glass.

5. Return the flattened plantain slices to the skillet and fry for an additional 2-3 minutes on each side until golden brown and crispy.

6. Remove the tostones from the skillet and drain them on paper towels to remove excess oil.

7. In a separate bowl, mix the minced garlic, olive oil, salt, and pepper to make the garlic sauce.

8. Serve the Mangu tostones hot with the garlic sauce on the side.

Mangu Recipe 15: Mangu Empanadas with Chicken and Cheese

Ingredients:

• 4 green plantains

• 4 tablespoons butter

• 2 tablespoons olive oil

• 2 tablespoons white vinegar

• 2 cups cooked shredded chicken

• 1/2 cup shredded mozzarella cheese

• 1/4 cup chopped fresh cilantro

• Salt and pepper to taste

• Vegetable oil for frying

Instructions:

1. Peel the plantains and cut them into small pieces.

2. Boil the plantains in a pot of salted water for 15-20 minutes or until soft.

3. Drain the water and mash the plantains with a fork or masher.

4. Add the butter, olive oil, and vinegar to the mashed plantains and mix well.

5. Season with salt and pepper to taste.

6. Preheat the oven to 375°F (190°C).

7. Mix the cooked shredded chicken, shredded mozzarella cheese, chopped fresh cilantro, salt, and pepper in a bowl.

8. Roll out the mashed plantains into thin circles.

9. Spoon the chicken and cheese mixture onto one half of each circle.

10. Fold the other half of each circle over the filling and press the edges to seal.

11. Heat the vegetable oil in a deep pot or fryer to 375°F (190°C).

12. Fry the empanadas in batches until golden brown and crispy.

13. Drain the empanadas on paper towels to remove excess oil.

14. Serve the Mangu empanadas hot with your favorite dipping sauce.

Conclusion

Mangu is a versatile and delicious dish that can be enjoyed in many different ways. From savory breakfasts to satisfying dinners, there are endless possibilities when it comes to cooking with Mangu. By trying out these 15 Mangu recipes, you can experience the rich flavors and unique textures of this traditional Dominican dish. So why not give them a try and see for yourself why Mangu has become a beloved staple of Dominican cuisine?