Low Sodium Matoke
Discover the wholesome flavors of East Africa with this Low Sodium Matoke recipe, a nutrient-packed, heart-healthy twist on the traditional dish. Featuring tender green bananas simmered with a vibrant medley of vegetables like carrots, bell peppers, and tomatoes, this dish is infused with aromatic spices like turmeric, cumin, and coriander for a tantalizing depth of flavor. Using low-sodium vegetable broth and a touch of fresh lemon juice, this recipe ensures a deliciously light and guilt-free meal without compromising on taste. Perfect for a cozy dinner, this easy-to-follow recipe is ready in just over an hour and serves four. Garnish with fresh cilantro and enjoy this flavorful, low-sodium delight that brings a taste of East African cuisine to your table. Keywords: Low sodium matoke, healthy East African recipes, matoke banana dish, heart-healthy meals, vegetarian comfort food.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 8 pieces Green bananas (matoke)
- 2 tablespoons Vegetable oil
- 1 large, finely chopped Onion
- 3 minced Garlic cloves
- 1 tablespoon, minced Fresh ginger
- 1 medium, chopped Green bell pepper
- 3 large, finely chopped Tomatoes
- 2 medium, diced Carrots
- 2 cups Low-sodium vegetable broth
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Chili flakes
- 2 tablespoons, chopped Fresh cilantro
- 2 tablespoons Lemon juice
- 1 pinch Black pepper
Instructions
Peel the green bananas and cut them into chunks. Place them in a bowl of water to prevent browning.
Heat the vegetable oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.
Stir in the minced garlic and ginger, and cook for an additional minute until fragrant.
Add the chopped green bell pepper and cook for another 3 minutes, stirring occasionally.
Add the chopped tomatoes and carrots. Cook for 5 minutes, allowing the tomatoes to break down and form a sauce.
Stir in the turmeric, cumin, coriander, and chili flakes, and cook for 2 minutes to release the spices' flavors.
Drain the bananas and add them to the pot. Stir well to coat them with the spice mixture.
Pour in the low-sodium vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for 30 minutes, or until the bananas and carrots are tender.
Once cooked, stir in freshly chopped cilantro, lemon juice, and a pinch of black pepper.
Taste and adjust seasoning if necessary, keeping in mind the low sodium requirement.
Serve the Matoke hot, optionally garnishing with extra cilantro or a wedge of lemon.
Nutrition Facts
Calories |
1644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 17.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 426 mg | 19% | |
| Total Carbohydrate | 349.9 g | 127% | |
| Dietary Fiber | 48.7 g | 174% | |
| Total Sugars | 181.3 g | ||
| Protein | 24.4 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 295 mg | 23% | |
| Iron | 9.8 mg | 54% | |
| Potassium | 7064 mg | 150% | |
*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.
