Recipes · Dominican · Breakfast
Mangú
One serving has 493 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin C (64%), copper (31%), magnesium (31%), pantothenic acid (25%), potassium (22%) and thiamin (22%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (292 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, sulphite
Ingredients
- 220 g Plantains, green, raw
- 12 g Butter, unsalted
- 45 g Onions, red, raw
- 8 g Vinegar, cider
- 6 g Vegetable oil
- 1 g Salt
Method
- Peel the green plantains and cut into large chunks.
- Boil in salted water for 20-25 minutes until completely soft when pierced with a fork.
- Drain, reserving a little of the cooking water, and mash the hot plantain with the butter, adding a splash of the cooking water until smooth and creamy.
- While the plantain cooks, slice the red onion thinly and cook it in the oil with the vinegar over medium heat for 6-7 minutes until soft and glossy.
- Spread the mashed plantain on a plate and spoon the pickled onions over the top.
- Serve warm; it is traditionally eaten with fried eggs, cheese or salami on the side.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 493 kcal | 23% |
| Carbohydrates | 84.9 g | |
| Water | 184 mL | |
| Fiber | 5.6 g | 19% |
| Protein | 3.4 g | 7% |
| Tryptophan | 0.01 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.02 g | |
| Lysine | 0.03 g | |
| Methionine | 0 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.02 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.02 g | |
| Histidine | 0.01 g | |
| Fat | 15.9 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 3.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.3 g | |
| Saturated | 7.3 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 25.8 mg | |
| Calcium | 18.4 mg | 2% |
| Copper | 0.28 mg | 31% |
| Iron | 1.8 mg | 10% |
| Magnesium | 95.3 mg | 31% |
| Manganese | 0.32 mg | 18% |
| Phosphorus | 84.8 mg | 12% |
| Potassium | 1,023 mg | 22% |
| Selenium | 0.35 µg | 1% |
| Sodium | 396 mg | |
| Zinc | 0.49 mg | 6% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.24 mg | 22% |
| Niacin (vitamin B3) | 1.3 mg | 9% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 25% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 70.5 µg | 18% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 5 mg | 1% |
| Vitamin A | 82.1 µg | 12% |
| Vitamin C | 47.8 mg | 64% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.78 mg | 5% |
| Vitamin K | 12.1 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: about average for breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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