Heart-Healthy Matoke
Discover the vibrant flavors of "Heart-Healthy Matoke," a wholesome twist on a classic East African dish that's perfect for nourishing the body without compromising on taste. This recipe spotlights green bananas (matoke), simmered to tender perfection in a rich, aromatic base of fresh tomatoes, red bell pepper, garlic, ginger, and heart-friendly olive oil. Infused with warming spices like cumin, coriander, and turmeric, and brightened with a splash of lemon juice, this dish is a nutritious powerhouse packed with antioxidants and flavor. Finished with fresh cilantro for a burst of freshness, it's ideal for serving up as a comforting main or side dish. Ready in just under an hour and serving four, "Heart-Healthy Matoke" is a must-try for anyone seeking a flavorful, healthy meal that supports a balanced diet.
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Recipe Information
Ingredients
- 8 pieces green bananas (matoke)
- 2 tablespoons olive oil
- 1 piece medium onion
- 3 pieces garlic cloves
- 1 inch fresh ginger
- 3 pieces fresh tomatoes
- 1 piece red bell pepper
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 2 cups vegetable broth
- 0.5 cup fresh cilantro
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Peel the green bananas and cut them into halves. Set aside in a bowl of water to prevent browning.
Heat the olive oil in a large pot over medium heat.
Chop the onion finely and add it to the pot. Sauté until the onion becomes translucent, about 3-4 minutes.
Mince the garlic and ginger, and add them to the pot. Stir for another 2 minutes until fragrant.
Dice the tomatoes and red bell pepper, then add them to the pot. Cook for 5 minutes until they begin to soften.
Stir in the ground cumin, coriander, and turmeric. Cook for 1 minute to toast the spices.
Drain the green bananas and add them to the pot along with the vegetable broth.
Bring to a boil, reduce the heat to low, cover, and let simmer for about 25-30 minutes or until the bananas are tender.
Once the bananas are tender, stir in the salt, black pepper, and lemon juice.
Finely chop the fresh cilantro and stir it into the matoke just before serving.
Serve warm, and enjoy your heart-healthy matoke!
Nutrition Facts
Calories |
1693 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.9 g | 49% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3529 mg | 153% | |
| Total Carbohydrate | 344.0 g | 125% | |
| Dietary Fiber | 48.0 g | 171% | |
| Total Sugars | 172.6 g | ||
| Protein | 29.1 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 253 mg | 19% | |
| Iron | 10.5 mg | 58% | |
| Potassium | 6675 mg | 142% | |
*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.
