Mangu (Mashed plantains)

Mangu (Mashed plantains)
Fat 46%Carbs 51%
Percent Calories

1 servings of mangu (mashed plantains) contains 652 Calories. The macronutrient breakdown is 51% carbs, 46% fat, and 2% protein. This is a good source of fiber (24% of your Daily Value), potassium (30% of your Daily Value), and magnesium (25% of your Daily Value).

Makes
1 servings
Prep Time
15 minutes
Cook Time
20 minutes

Ingredients

Directions

  1. How to make mangu: 1. Peel the plantains and cut lengthwise, then divide each half into two. Remove the center where the seeds are located (optional, this is just my preference for a smoother mangú).
  2. 2. Boil the plantains in enough water to cover them plus an inch until they are very tender, having added the salt to the water before the water breaks the boil.
  3. 3. Remove the plantains from the water and mash them with a fork until they are very smooth and there are few to no lumps. Mix in olive oil, onion powder and water at a cool temperature and keep mashing and mixing until it turns into a smooth puree.
  4. How to make onions for mangú: 1. Heat a tablespoon of oil in a skillet over low heat. Add onions and cook and stir until they become translucent. Pour in vinegar and season with salt to taste.
  5. 2.Garnish mangu with the onions and serve with sunny side-up eggs or Dominican scrambled eggs, Dominican fried cheese or fried slices of salami.

Nutrition Facts

For 1 servings of mangu (mashed plantains) (831g)

NutrientValue%DV
Calories652
Fats36g 46%
Saturated fats9g 45%
Trans fats0.3g
Cholesterol20mg 7%
Sodium229mg 10%
Carbs89g 32%
Net carbs82g
Fiber7g 24%
Sugar42g
Protein4g
Calcium20mg 2%
Iron2mg 23%
Potassium1397mg 30%
Vitamin D0.2μg 1%
Vitamins and Minerals
Alpha carotene1176μg
Beta carotene1242μg
Caffeine0mg
Choline40mg 7%
Copper0.2mg 28%
Fluoride1μg
Folate (B9)66μg 17%
Lycopene0μg
Magnesium103mg 25%
Manganese0.1mg 4%
Niacin2mg 12%
Pantothenic acid1mg 15%
Phosphorus105mg 15%
Retinol64μg
Riboflavin (B2)0.2mg 13%
Selenium4μg 8%
Theobromine0mg
Thiamine0.2mg 14%
Vitamin A IU3263IU
Vitamin A215μg 24%
Vitamin B120μg 0%
Vitamin B61mg 70%
Vitamin C52mg 58%
Vitamin D IU6IU
Vitamin D20μg
Vitamin D30.2μg
Vitamin E5mg 30%
Vitamin K19μg 16%
Zinc0.5mg 5%
Sugars
Sugar42g
Sucrose0.3g
Glucose1g
Fructose0.5g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats9g 45%
Monounsaturated fats22g
Polyunsaturated fats3g
Trans fats0.3g
Fatty Acids
Total omega 30g
Total omega 60.2g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.2g
Arginine0.2g
Aspartic acid0.2g
Cystine0.1g
Glutamic acid0.4g
Glycine0.1g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.1g
Leucine0.2g
Lysine0.2g
Methionine0.1g
Phenylalanine0.1g
Proline0.2g
Serine0.1g
Threonine0.1g
Tryptophan0g
Tyrosine0.1g
Valine0.1g