Mangu (Mashed plantains)

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
- 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. 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. 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.
- 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.
- 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)
Nutrient | Value | %DV |
---|---|---|
Calories | 652 | |
Fats | 36g | 46% |
Saturated fats | 9g | 45% |
Trans fats | 0.3g | |
Cholesterol | 20mg | 7% |
Sodium | 229mg | 10% |
Carbs | 89g | 32% |
Net carbs | 82g | |
Fiber | 7g | 24% |
Sugar | 42g | |
Protein | 4g | |
Calcium | 20mg | 2% |
Iron | 2mg | 23% |
Potassium | 1397mg | 30% |
Vitamin D | 0.2μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 1176μg | |
Beta carotene | 1242μg | |
Caffeine | 0mg | |
Choline | 40mg | 7% |
Copper | 0.2mg | 28% |
Fluoride | 1μg | |
Folate (B9) | 66μg | 17% |
Lycopene | 0μg | |
Magnesium | 103mg | 25% |
Manganese | 0.1mg | 4% |
Niacin | 2mg | 12% |
Pantothenic acid | 1mg | 15% |
Phosphorus | 105mg | 15% |
Retinol | 64μg | |
Riboflavin (B2) | 0.2mg | 13% |
Selenium | 4μg | 8% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 14% |
Vitamin A IU | 3263IU | |
Vitamin A | 215μg | 24% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 70% |
Vitamin C | 52mg | 58% |
Vitamin D IU | 6IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 5mg | 30% |
Vitamin K | 19μg | 16% |
Zinc | 0.5mg | 5% |
Sugars | ||
Sugar | 42g | |
Sucrose | 0.3g | |
Glucose | 1g | |
Fructose | 0.5g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 9g | 45% |
Monounsaturated fats | 22g | |
Polyunsaturated fats | 3g | |
Trans fats | 0.3g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.2g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.2g | |
Arginine | 0.2g | |
Aspartic acid | 0.2g | |
Cystine | 0.1g | |
Glutamic acid | 0.4g | |
Glycine | 0.1g | |
Histidine | 0.2g | |
Hydroxyproline | 0g | |
Isoleucine | 0.1g | |
Leucine | 0.2g | |
Lysine | 0.2g | |
Methionine | 0.1g | |
Phenylalanine | 0.1g | |
Proline | 0.2g | |
Serine | 0.1g | |
Threonine | 0.1g | |
Tryptophan | 0g | |
Tyrosine | 0.1g | |
Valine | 0.1g |