Mangu (Mashed Plantains with Onions) [gluten-free, soy-free, vegan]

Plantains are big in the “food blogging” world these days, seemingly because they are a starchy food that Paleo diet followers have embraced. I was going through some drafts and archives and found a recipe that uses plantains, though it keeps them in their whole form (IE not translated into pancakes).

Every year in Niagara we have a Folk Arts festival, and I generally write an article on it composed of recipes inspired by different cultures. This is one of them (from 2010!). Though I’m sure this isn’t authentic, the combination of simple flavor makes for a side dish that goes with pretty much everything… and the underlying sweetness of the plantains makes it pretty darn addictive.

mangu plantains

Mangu (Mashed Plantains with Onions)

Mangu is a classic dish hailing from the Dominican, simple to prepare and loaded with taste. It is traditionally eaten as breakfast, but makes for a great side dish in lieu of mashed potatoes. 

Serves 4 to 6

4 unripe plantains (very green)
Salted water, to boil plantains
1 tablespoon (15mL) coconut oil
2 large yellow onions, thinly sliced
1 tablespoon (15mL) cider vinegar
3 tablespoons (45mL) nondairy buttery spread, such as Earth Balance
1 cup (240mL) cold water
Fine sea or Himalayan salt to taste

Peel the plantains. Add to a large saucepan with salted water. Boil until tender, about 20 minutes. Meanwhile, heat the oil over medium-high heat in a skillet. Add the onions. Cook until almost tender, about 5 minutes. Add vinegar and a few pinches of salt. Continue to cook until softened and lightly browned. Remove from heat.

When plantains are cooked, drain then transfer to a bowl. Add the nondairy buttery spread and about 1/2 cup cold water. Mash well, adding water if necessary. Season with salt to taste. Serve with onions.

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3 thoughts on “Mangu (Mashed Plantains with Onions) [gluten-free, soy-free, vegan]

  1. kimmythevegan

    This sounds really tasty! I’m not sure I’ve ever come across plantains in the grocery store though. It’s too bad ’cause whenever I have a dish at the restaurant – I love them!

    Reply
    1. Laurie @ Whisking & Writing Post author

      Wow, really? I would expect you’d have no problem down there! Maybe ask the restaurant where they hunt them down?

      Reply

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