Low Fat Matooke
Savor the rich, earthy flavors of Uganda with this "Low Fat Matooke" recipe, a healthier twist on the traditional East African staple! Made from nutrient-packed green bananas, this dish is simmered in a fragrant blend of onions, garlic, ripe tomatoes, and red bell peppers, flavored with a hint of turmeric for a golden hue and added depth. A light splash of olive oil and a vegetable broth base ensure this version is low in fat while remaining irresistibly satisfying. Gently mashed to creamy perfection, the matooke is garnished with fresh cilantro for a bright finish. Perfect as a wholesome side dish or served alongside your favorite protein, this gluten-free and vegan-friendly recipe is a comforting delight you’ll want to make again and again. Ready in just under an hour, it's the ideal choice for a nutritious and hearty meal!
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Recipe Information
Ingredients
- 8 pieces green bananas (matooke)
- 1 large onion
- 2 garlic cloves
- 2 medium ripe tomatoes
- 1 red bell pepper
- 2 cups vegetable broth
- 1 tablespoon olive oil
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh cilantro
Instructions
Peel the green bananas carefully and immerse them in a bowl of cold water to prevent browning.
Finely chop the onion and garlic cloves. Dice the tomatoes and red bell pepper.
In a large cooking pot, add the olive oil and heat it over medium heat.
Add the chopped onions and garlic to the pot and sauté until the onions are translucent, about 3-4 minutes.
Add the diced tomatoes and red bell pepper to the pot. Stir and cook for another 3 minutes until the tomatoes are soft.
Mix in the turmeric powder, salt, and black pepper, ensuring the spices coat the vegetables evenly.
Drain the bananas and add them to the pot. Pour in the vegetable broth.
Reduce the heat and cover the pot with a tight-fitting lid. Let the matooke simmer for about 30-35 minutes, or until the bananas are soft and have absorbed the flavors.
Once cooked, mash the bananas gently in the pot using a wooden spoon or potato masher.
Adjust seasoning with more salt and pepper if needed.
Garnish the mashed matooke with fresh cilantro before serving.
Serve the matooke hot, as a side dish or with a protein of your choice.
Nutrition Facts
Calories |
1558 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.1 g | 30% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2339 mg | 102% | |
| Total Carbohydrate | 343.0 g | 125% | |
| Dietary Fiber | 46.0 g | 164% | |
| Total Sugars | 171.1 g | ||
| Protein | 28.4 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 222 mg | 17% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 6412 mg | 136% | |
*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.
