Low Fat Matoke
Discover the wholesome goodness of Low Fat Matoke, a nutrient-packed twist on the classic East African dish that's perfect for healthy eating! This oil-free recipe elevates tender plantains simmered in a vibrant medley of tomatoes, carrots, and aromatic spices like turmeric and curry powder. The addition of low-sodium vegetable broth ensures a flavorful yet light stew, while fresh cilantro adds a burst of color and freshness. Ready in just an hour, this heartwarming dish is ideal for meal prepping or serving as a guilt-free family dinner. Pair it with steamed rice or a crisp salad for a complete, satisfying meal. The perfect combination of healthy and hearty, Low Fat Matoke brings traditional flavors to your table with modern sensibility.
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Recipe Information
Ingredients
- 6 pieces Green matoke (plantains)
- 1 large Onion
- 3 medium Tomatoes
- 3 pieces Garlic cloves
- 1 medium Green bell pepper
- 1 medium Carrot
- 2 cups Low sodium vegetable broth
- 1 teaspoon Turmeric powder
- 1 teaspoon Curry powder
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh cilantro
Instructions
Peel the green plantains and slice them into halves or quarters. Set aside.
Chop the onion, tomatoes, and green bell pepper into small pieces. Finely mince the garlic cloves. Grate the carrot.
In a large pot over medium heat, add enough vegetable broth to cover the bottom, approximately 1/4 cup. This will be used to soften the onions without adding oil.
Add the chopped onions and garlic to the pot. Cook for 3-4 minutes, stirring frequently, until the onions become translucent.
Stir in the chopped tomatoes and grated carrot. Cook for another 3-4 minutes until the tomatoes start to break down.
Add the sliced green bell pepper, turmeric powder, curry powder, salt, and black pepper. Stir everything together until well combined.
Lay the sliced plantains over the vegetables in the pot. Pour the remaining vegetable broth over the plantains to partially submerge them in liquid.
Cover the pot and reduce the heat to low. Allow the matoke to cook for approximately 25-30 minutes, or until the plantains are tender and easy to pierce with a fork.
Once cooked, gently stir the pot to mix the vegetables and plantains, creating a thick, savory stew.
Garnish with freshly chopped cilantro before serving.
Serve hot, optionally with a side of your choice, such as steamed rice or a fresh salad.
Nutrition Facts
Calories |
1597 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.9 g | 5% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2232 mg | 97% | |
| Total Carbohydrate | 408.3 g | 148% | |
| Dietary Fiber | 37.5 g | 134% | |
| Total Sugars | 111.6 g | ||
| Protein | 22.9 g | 46% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 9.7 mg | 54% | |
| Potassium | 7540 mg | 160% | |
*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.
