Dairy-Free Matoke
Savor the vibrant flavors of East Africa with this **Dairy-Free Matoke** recipe, a wholesome and comforting dish featuring tender green plantains simmered in a rich, aromatic vegetable and spice sauce. Perfect for those seeking a plant-based, gluten-free, and allergen-friendly meal, this recipe highlights the earthy sweetness of plantains paired with bold seasonings like turmeric, cumin, and coriander. With carrots, bell peppers, tomatoes, and fresh ginger enhancing the medley, every bite bursts with warmth and texture. Ready in just an hour, this vegan matoke promises a hearty, filling experience that's great as a standalone dish or paired with your favorite sides. Garnished with fresh cilantro, it’s a nourishing feast the whole family will love!
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Recipe Information
Ingredients
- 8 pieces Green plantains
- 3 tablespoons Vegetable oil
- 1 large Onion
- 4 cloves Garlic cloves
- 1 inch Fresh ginger
- 3 medium Tomatoes
- 1 large Green bell pepper
- 2 medium Carrots
- 2 teaspoons Salt
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 2 cups Water
- 0.5 bunch Cilantro
Instructions
Begin by peeling the green plantains. Cut them into halves or thirds and set aside in a bowl of water to prevent browning.
Chop the onion, mince the garlic cloves, and grate the ginger. Dice the tomatoes and bell pepper. Peel and slice the carrots.
Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until it's translucent, about 5 minutes.
Add the minced garlic and grated ginger to the pot, and stir-fry for another 2 minutes until fragrant.
Stir in the diced tomatoes and cook until they begin to break down and form a sauce, approximately 5 minutes.
Add the chopped bell pepper and sliced carrots, stirring to combine all the vegetables well.
Sprinkle in the salt, turmeric powder, cumin powder, and coriander powder. Stir the spices into the vegetables for 2 minutes to release their flavors.
Drain the plantains and add them to the pot, stirring to coat them with the vegetable and spice mixture.
Pour in 2 cups of water and bring the mixture to a boil. Once boiling, reduce heat to low, cover the pot, and let it simmer for about 20 minutes, or until the plantains are soft and the sauce has thickened.
Taste and adjust seasoning if necessary. Garnish with chopped cilantro before serving.
Serve hot, and enjoy your dairy-free matoke with a side of your choice!
Nutrition Facts
Calories |
2387 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.8 g | 57% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 25.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4905 mg | 213% | |
| Total Carbohydrate | 529.9 g | 193% | |
| Dietary Fiber | 49.6 g | 177% | |
| Total Sugars | 149.4 g | ||
| Protein | 29.3 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 270 mg | 21% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 9399 mg | 200% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
