Enjoyed for breakfast, lunch or dinner, mangu is a satisfying Dominican dish made with green plantains mashed with olive oil or butter. For a bright touch of flavor, garnish with red onions quickly cooked in vinegar. If you are eating to manage diabetes, this recipe's pairing of carbohydrates with filling fiber and protein can help keep your blood sugar levels steady. Plus, it's low in saturated fat and sodium, so you can follow a diabetes-friendly eating pattern deliciously.

EatingWell.com, April 2022


Read the full recipe after the video.

Recipe Summary

30 mins
1 hr


Ingredient Checklist


Instructions Checklist
  • Bring a medium pot of water to a boil. Peel plantains, cut in half lengthwise and cut each half into 4 pieces crosswise. Add the plantains to the boiling water; cover and cook, adjusting the heat as needed to prevent boiling over, until the plantains are completely tender, about 30 minutes. Using a slotted spoon, transfer the plantains from the water to a large bowl. Do not discard the cooking water.

  • Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add onion; cook, stirring, for 1 minute. Stir in vinegar and 1/8 teaspoon salt; cook, stirring, for 1 minute more. Transfer to a small bowl. Wipe out the skillet.

  • Add 2 tablespoons oil and the remaining ½ teaspoon salt to the plantains in the bowl. Mash with a potato masher, slowly adding ¾ cup of the reserved cooking water, until smooth and creamy. Add more water for a creamier consistency, if desired.

  • Heat the remaining 1 tablespoon oil in the skillet over medium-high heat. Carefully crack eggs, 1 at a time, into the pan; cook, using a rubber spatula to keep the eggs separate, until the whites are completely cooked but the yolks are still slightly runny, 2 to 3 minutes.

  • Divide the plantain mash among 4 plates and top each with a fried egg and some of the onion.

Nutrition Facts

1 cup mangu, 1 egg & 2 Tbsp. onion
402 calories; protein 9g; carbohydrates 59g; dietary fiber 4g; sugars 28g; fat 17g; saturated fat 4g; mono fat 11g; poly fat 2g; cholesterol 186mg; vitamin a iu 2288IU; vitamin b3 niacin 1mg; vitamin c 34mg; vitamin d iu 41IU; vitamin e iu 3IU; folate 64mg; vitamin k 2mg; sodium 442mg; calcium 37mg; iron 2mg; magnesium 74mg; phosphorus 164mg; potassium 988mg; zinc 1mg; omega 6 fatty acid 2g; niacin equivalents 3mg.