Heart-Healthy Matooke
Indulge in the wholesome flavors of **Heart-Healthy Matooke**, a modern twist on the traditional East African dish. This recipe highlights the natural goodness of unripe green bananas (matooke), which are simmered in a fragrant medley of spices like turmeric, cumin, and coriander for a nutrient-packed meal that promotes cardiovascular health. A generous splash of fresh lemon juice and a sprinkling of vibrant cilantro elevate the dish with bright, zesty notes. Prepared with low-sodium vegetable broth and cooked to tender perfection, this oil-light, fiber-rich recipe is perfect as a savory stand-alone meal or a flavorful side dish. Packed with antioxidants and loaded with heart-friendly ingredients like extra-virgin olive oil, garlic, and ginger, this satisfying dish is simple to create in under an hour—perfect for weeknights or hearty family dinners. Served warm, it pairs beautifully with grilled fish or a crisp green salad.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 8 pieces unripe green bananas (matooke)
- 1 medium red onion
- 2 medium tomatoes
- 3 cloves garlic cloves
- 1 inch ginger
- 1 tablespoon extra-virgin olive oil
- 1 teaspoon ground turmeric
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 2 cups low-sodium vegetable broth
- 0.5 cup fresh cilantro
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Peel the matooke (green bananas) by cutting off the tips and making a lengthwise slit in the skin. Carefully peel the skin and then slice the bananas into chunks.
Finely chop the red onion, tomatoes, garlic, and ginger.
In a large pot or skillet, heat the extra-virgin olive oil over medium heat. Add the chopped onions and sauté them until they become soft and translucent, about 3-4 minutes.
Add the minced garlic and ginger to the pot and sauté for another minute until fragrant.
Stir in the chopped tomatoes, ground turmeric, cumin powder, and coriander powder. Cook, stirring occasionally, until the tomatoes are soft and aromatic, about 5 minutes.
Add the matooke pieces to the pot and toss to coat them with the spices and tomato mixture.
Pour in the low-sodium vegetable broth and bring the mixture to a gentle boil. Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the matooke is tender and the liquid has thickened slightly.
Season the matooke with salt, black pepper, and fresh lemon juice. Stir well to combine the flavors.
Chop the fresh cilantro and sprinkle it over the cooked matooke for a burst of color and fresh flavor.
Serve the heart-healthy matooke warm as a satisfying main dish or alongside grilled fish or a fresh salad.
Nutrition Facts
Calories |
1373 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.1 g | 24% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1501 mg | 65% | |
| Total Carbohydrate | 313.2 g | 114% | |
| Dietary Fiber | 38.9 g | 139% | |
| Total Sugars | 159.1 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 198 mg | 15% | |
| Iron | 8.8 mg | 49% | |
| Potassium | 5723 mg | 122% | |
*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.
