Mangú de Plátano Verde
(mahn-GOO)
SNACKS
Naturally AIP / Dominican Traditional. A bowl of mangú is the ultimate comfort food for the days when the elimination phase feels endlessly overwhelming. Tracing its lineage back to the West African fufu brought to the Caribbean, this traditional Dominican dish relies on the magical alchemy of boiling hard, starchy green plantains until tender, then aggressively mashing them with generous fat and salt. In the Dominican Republic, this is typically breakfast, served alongside a heavy plate of fried eggs, cheese, and salami. For us, stripped back to its pure, plantain-and-olive-oil essence and topped with sharp, vinegar-cured red onions, it is a profoundly satisfying, resistant-starch-packed snack that takes less than ten minutes of active effort. It’s the closest thing to a warm bowl of mashed potatoes you can get on the protocol, and it will save your Wednesday afternoon.
Before you start
Score the thick skin of the green plantains lengthwise along their natural ridges to peel them.
Do not cut into the starchy flesh. Pry the rigid skin off with your thumbs. If they resist, a brief soak in tap water will loosen them up.
Ingredients
- green plantains2 large
- fine sea salt1 tsp
- extra virgin olive oil3 tbsp
- red onion1/2 small
- apple cider vinegar2 tbsp
- water1/2 cup
Method
- 01
Boil the plantains in generously salted water until completely fork-tender.
Place the plantain rounds in a medium saucepan, cover with cold water by about an inch, and add the salt. Bring to a rolling boil over high heat, then reduce to medium and simmer for 20 to 25 minutes.
- 02
Toss the sliced red onion with the vinegar and a hearty pinch of salt to cure.
Let them steep on the counter while the plantains boil. The acid will soften their sharp bite and turn them a brilliant neon pink.
- 03
Reserve half a cup of the starchy boiling water, drain the plantains, and aggressively mash them with two tablespoons of the olive oil.
Return the drained plantains to the hot pot immediately. Using a potato masher or a sturdy fork, crush the plantains, gradually pouring in the reserved hot water a few tablespoons at a time until the mixture transforms from crumbly chunks into a creamy, smooth puree. Season with salt to taste.
- 04
Sauté the cured onions in the remaining tablespoon of olive oil for just sixty seconds, then spoon over the hot mashed plantains.
Heat the oil in a small skillet over medium heat, pouring in the onions along with their soaking liquid. Scrape up the reduced vinegar glaze, pile the tangy, oily onions over your bowl of mangú, and eat immediately.
Notes
Source rock-hard, entirely green plantains for this dish.
If they have even a hint of yellow or give under pressure, the starches have begun converting to sugar, and your mangú will taste sweet instead of savory.
Add extra water during the mashing phase to prevent a stiff texture.
Mangú acts like a sponge and will tighten up as it cools, so you want it slightly looser in the pot than you want it in your bowl.
Check your labels if you decide to top this with crumbled bacon for crunch.
Nearly all commercial bacon contains added sugar, nitrates, and seed spices. You must use a strictly AIP-compliant brand with no sugar or nightshades, like Pederson's Natural Farms, to keep this compliant.
From AIP 10 Minute Meals.