While overnight oats are cute and all… THIS Mangú is what I call breakfast rooted in tradition!
According to My Dominican Kitchen, “Mangú is traditionally made by mashing boiled green plantains with a mix of its water, oil, and/or butter.
It is heavily influenced by African cuisine as it comes from Africa’s Congo Region, which was brought to the island during the Trans-Atlantic slave trade.
While plantains had first arrived in Santo Domingo from the Canary Islands in the early 1500s, they were already an established crop in West Africa.
Historically, the word mangú actually comes from the West African word akin to “mangusi,” which refers to any mashed vegetable from the earth. The dish also goes back two centuries ago with the Cuban dish of “fu-fu,” which is the closest dish to mangú.”
To make the mangú
- 3 green plantains
- 3/4 teaspoon salt
- 1/2 cup water, at room temperature
- 2 tablespoons butter, unsalted
To make the onions
- 1/2 cup red onions, sliced
- 1 tablespoon apple cider vinegar
- Pinch of salt
For the mangú
- Peel the plantains and cut lengthwise, then divide each half into two.
- Add the plantains to a pot and boil in enough water to cover them until they are very tender. Add salt to the water before the water breaks the boil.
- Remove the plantains from the water and mash them right away with a fork until they are very smooth and there are few to no lumps. Mix in butter, and water. Keep mashing and mixing until smooth.
For the onions
- In a small bowl combine onions, vinegar, and salt. Let sit for about 5 minutes.
- Heat a tablespoon of oil in a skillet over low heat. Add onions and cook while stirring until they become translucent for about 1-2 minutes.
Garnish mangú with the onions and serve with eggs, avocado, Dominican fried salami, and/or fried cheese.
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Taylor is a Registered Dietitian to be and is a graduate level Dietetic Intern. She’s completing her master’s degree in nutritional sciences at CUNY Hunter. As a future registered dietitian, Taylor intends to share her passion for plant-centered, culturally competent nutrition therapy, particularly within the African American and Latinx communities. Learn more about Taylor.
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