Dairy-Free Matooke
Discover the rich and comforting flavors of **Dairy-Free Matooke**, a plant-based twist on the beloved East African dish. This hearty recipe features tender green plantains simmered to perfection in a fragrant blend of coconut milk, tomatoes, and warming spices like turmeric and coriander. The addition of fresh vegetables such as bell peppers and carrots enhances both the nutritional value and the vibrant appeal of this meal. The use of coconut milk ensures a creamy, dairy-free finish, making it ideal for vegans or those with lactose sensitivity. With just 20 minutes of prep time, this one-pot dish is perfect for weeknight dinners and is best enjoyed warm, garnished with fresh coriander. Serve it as a satisfying main course or pair it with your favorite protein for an unforgettable plant-based feast.
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Recipe Information
Ingredients
- 8 pieces Green plantains (matooke)
- 2 tablespoons Vegetable oil
- 1 large Onion, finely chopped
- 3 pieces Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 3 medium Tomatoes, chopped
- 1 medium Bell pepper, chopped
- 2 medium Carrots, sliced
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Coconut milk
- 2 cups Water
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Peel the green plantains and chop them into large pieces. Place them in a bowl of water to prevent them from browning.
Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent.
Add the minced garlic and grated ginger to the pot, stirring frequently, and cook for another 2 minutes until fragrant.
Stir in the chopped tomatoes, bell pepper, and carrots, and cook for about 5 minutes until the vegetables start to soften.
Add turmeric powder, coriander powder, salt, and black pepper to the pot, mixing well to coat the vegetables with the spices.
Drain the plantain pieces and add them to the pot. Stir to combine them with the other ingredients.
Pour in the coconut milk and water, ensuring the plantains are covered. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let the matooke simmer for about 40 minutes, or until the plantains are tender and have absorbed most of the liquid.
Once cooked, mash the matooke lightly with a wooden spoon or fork to your desired consistency.
Garnish with fresh coriander leaves before serving. Enjoy your dairy-free matooke warm!
Nutrition Facts
Calories |
2298 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 16.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2565 mg | 112% | |
| Total Carbohydrate | 540.5 g | 197% | |
| Dietary Fiber | 47.8 g | 171% | |
| Total Sugars | 154.8 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 233 mg | 18% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 9269 mg | 197% | |
*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.
