Mangú Receta Tradicional y Autentica Dominicana 196 flavors from www.196flavors.com
Introduction
Mangu is a traditional Dominican dish made from boiled green plantains. It is a staple food in the Dominican Republic and is often served for breakfast, lunch or dinner. The dish is usually paired with fried cheese, salami, and eggs. Mangu is a delicious and healthy dish that is easy to make at home.
Ingredients
To make mangu, you will need the following ingredients:
5-6 green plantains
1 tablespoon of salt
2 cups of water
1/4 cup of olive oil or butter
1 red onion, sliced
1/4 cup of vinegar
1 teaspoon of salt
1/4 teaspoon of black pepper
1/4 cup of chopped cilantro
1 lime, cut into wedges
Instructions
Follow these steps to make mangu: 1. Start by peeling the green plantains and cutting them into small pieces. 2. Place the plantain pieces in a large pot and add salt and water. 3. Bring the water to a boil and cook the plantains until they are soft and tender. This should take about 15-20 minutes. 4. Drain the water from the pot and mash the plantains using a potato masher or a fork. 5. In a separate pan, heat the olive oil or butter over medium heat. 6. Add the sliced onions and sauté them until they are soft and golden brown. 7. Add the vinegar, salt, and black pepper to the onions and stir well. 8. Pour the onion mixture over the mashed plantains and stir until well combined. 9. Serve the mangu hot, garnished with chopped cilantro and lime wedges.
Nutrition
Mangu is a healthy and nutritious dish that is low in fat and high in fiber. It is also a good source of vitamins and minerals, including vitamin C, potassium, and magnesium. One serving of mangu (1 cup) contains approximately:
Calories: 210
Protein: 2g
Fat: 10g
Carbohydrates: 30g
Fiber: 3g
Sugar: 1g
Sodium: 590mg
Conclusion
Mangu is a delicious and easy-to-make dish that is perfect for any meal of the day. It is a staple food in the Dominican Republic and is enjoyed by people around the world. With its simple ingredients and easy instructions, you can make mangu at home and enjoy a taste of the Caribbean.
