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Vegan Dominican Mangù, Mashed Plantains in a bowl

Dominican Mangù, Mashed Plantains

Prep: 5 min
Cook: 30 min
Total: 35 min
Servings: 4

Our traditional Dominican Mangù recipe of mashed plantains served with garlic and onion really hits the spot for traditional Dominican comfort food, a classic breakfast food.

Author Vigo's Dad
by Vigo's Dad
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: Mashed Plaintain (4 Servings)
Needed Kitchenware: Knife, pot, masher tool, non-stick pan
  • 4 green plantains
  • 4 tbsp vegan butter
  • 1 large onion
  • 2 garlic cloves
  • 1 tbsp oil
  • Salt to taste
Recipe Directions


  • Put a pot of water on the stove to boil. Put the non-stick pan on another burner on low.
  • Peel and cut the plantains into chunks. Cut the onion into thin long slices. Cut the garlic into thin slices.
  • In the non-stick pan, add the tablespoon of oil in the pan and saute the onions on low heat until they become clear.
  • Put the plantains into the pot of boiling water. Cook for 10 minutes.
  • After the 10 minutes have passed, add a half cup of cold water into the pot, this will speed up the softening of the plantains. Allow to cook for 10 more minutes or until the plantains are soft enough to separate by fork.
  • Turn off the heat for the boiling pot and drain the pot of water. Add the butter to the pot and mash the plantains and butter until you reach the desired consistency, from chunky to very smooth. Add water if it the texture is too dry. Salt to taste.
  • After the onion has become clear, add the garlic into the pan and cook on a higher heat until they start to brown.
  • Serve your Mangù and top with the onion and garlic topping. Enjoy!
Recipe video

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Recipe nutrition

Nutritional Information

Yield: Varies
Servings: 4
Information per serving:
Energy: 475.8 kcal
Carbohydrate: 89.9 g
Protein: 4 g
Fiber: 5 g
Sugar: 48.8 g
Fat: 15.4 g
Monounsaturated Fat: 7.2 g
Polyunsatured Fat: 3.5 g
Omega-3: 0.3 g
Omega-6: 0.7 g
Saturated Fat: 3.3 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 39 mg 9% DV
Folate: 64.3 µg 16% DV
A: 3043.7 IU 130% DV
B1: 0.2 mg 17% DV
B2: 0.2 mg 19% DV
B3: 1.9 mg 13% DV
B5: 0.9 mg 17% DV
B6: 0.7 mg 55% DV
B12: 0 mg 0% DV
C: 51.8 mg 69% DV
D: 0 IU 0% DV
E: 1.8 mg 12% DV
K: 80.4 µg 89% DV
Calcium: 17.9 mg 2% DV
Copper: 0.2 mg 25% DV
Iron: 1.6 mg 9% DV
Magnesium: 101.1 mg 32% DV
Manganese: 0.5 mg 25% DV
Phosphorus: 100 mg 14% DV
Potassium: 1374 mg 29% DV
Selenium: 4.5 µg 8% DV
Sodium: 117 mg 8% DV
Zinc: 0.6 mg 7% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

Dominican Mangù is a very common breakfast food but can be eaten at any time of the day. For breakfast it's traditionally served with cheese, salami, and eggs. To make the traditional breakfast vegan, serve with vegan cheese, seitan, and tofu scramble or Just Egg scramble.

How else can you eat Mangú? Well, on its own it makes a pretty nice snack. Make it a light lunch and serve it with some avocado and some beans. You can even substitute mashed potatoes for Mangú in a lot of meals.

So why do the instructions say to add cold water into the boiling water? This in Dominican republic is commonly known as "scaring off the plantain" and it'll speed the softening process up.

We hope love eating plantains in this way, they are very nutrient dense and are a good source of fiber. Hope you enjoy this Mangú recipe, enjoy!

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