Ângu de Banana (São Tomé Mashed Green Banana)
Local name: Ângu de banana
In short: Green plantains boiled and mashed until smooth and stretchy, a mild, filling side for fish stews, grilled fish and calulu. It takes about 45 min in total and makes 4 servings.
- Prep
- 15 min
- Cook
- 30 min
- Total
- 45 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 175 kcal
Ângu de banana is mashed green banana, a soft, stretchy, mild starch that São Toméans serve beside fish stews, grilled fish and calulu. Green bananas or plantains are boiled until tender, then pounded or mashed with a little of the cooking water until smooth and glossy. Some cooks add a spoonful of palm oil for color and richness. It is filling and neutral in flavor, so it is a good partner for any dish with plenty of sauce.
Instructions
- Peel the plantains: trim the ends, slit the skin lengthwise and pry it off with the tip of a knife. Cut the flesh into 4 cm (1 1/2 inch) chunks.
- Put the chunks in a pot, cover with water and add the salt. Bring to a boil, then simmer for 20 to 25 minutes, until very tender.
- Drain, keeping 120 ml (1/2 cup) of the cooking water.
- Return the plantain to the pot and mash with a potato masher or a wooden pestle, adding the cooking water a spoonful at a time, until smooth.
- Beat vigorously with a wooden spoon for 2 minutes, until the mash is glossy, stretchy and pulls cleanly away from the sides. Stir in the palm oil, if using.
- Shape into mounds with a wet spoon and serve warm beside a stew or grilled fish.
Tips
- Green plantain stains hands and knives. Rub a little oil on your hands before peeling to keep your fingers clean.
- Ripe plantains make a sweeter, softer mash. For ângu, choose green ones for the stretchy texture.
Questions and answers
Can I use ripe plantains for ângu?
You can, but the result is sweeter and softer, closer to a puree than the stretchy, mild mash made with green plantains.
How do I keep ângu warm?
Cover it with a lid or a damp cloth and keep it over very low heat or in a warm oven. Loosen it with a splash of hot water if it stiffens.
What can I serve with ângu de banana?
Any saucy dish: calulu, a fish stew, peanut stew or grilled fish with piri-piri. It works like rice or fufu.
How long does it take to make Ângu de Banana (São Tomé Mashed Green Banana)?
About 45 min in total: 15 min of preparation and 30 min of cooking.
How many calories are in Ângu de Banana (São Tomé Mashed Green Banana)?
About 175 kcal per serving, with 2 g of protein, 39 g of carbohydrates and 4 g of fat. These values are estimates.
Nutrition per serving
| Calories | 175 kcal |
|---|---|
| Protein | 2 g |
| Carbohydrates | 39 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 400 mg |
Estimated values, calculated from the ingredients.
