Low Sodium Matooke
Savor the comforting flavors of East Africa with this Low Sodium Matooke recipe, a healthier twist on the traditional plantain dish. Packed with nutrient-rich green plantains and a delightful blend of aromatic spices like turmeric, coriander, and black pepper, this dish delivers bold taste without compromising your low-sodium diet. Fresh onions, garlic, and tomatoes create a luscious sauce, while a hint of lemon juice adds a zesty brightness to each bite. This plant-based, gluten-free dish is gently simmered to perfection, then mashed into a creamy, satisfying texture and garnished with fresh cilantro for a burst of freshness. Ready in under an hour, this easy-to-make matooke is perfect as a wholesome centerpiece or a side dish for your next meal.
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Recipe Information
Ingredients
- 6 Green plantains
- 1 medium Onion
- 3 cloves Garlic
- 2 medium Tomato
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 teaspoon Coriander powder
- 0.5 teaspoon Ground turmeric
- 0.5 teaspoon Black pepper
- 2 cups Water
- 2 tablespoons Fresh cilantro
Instructions
Peel the green plantains and cut them into halves. Soak in water with 1 tablespoon of lemon juice to prevent browning.
Finely chop the onion and garlic cloves. Dice the tomatoes.
Heat olive oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.
Add the garlic and continue to sauté for another 2 minutes until fragrant.
Stir in the diced tomatoes, coriander powder, ground turmeric, and black pepper. Cook for 3-4 minutes until tomatoes soften.
Drain the plantains and add them to the pot. Stir well to coat them with the spice mixture.
Add 2 cups of water and the remaining 1 tablespoon of lemon juice. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes or until the plantains are tender.
Check occasionally and add a bit more water if necessary to prevent sticking.
Once done, use a fork or potato masher to gently mash the plantains to your desired consistency.
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
1758 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2402 mg | 104% | |
| Total Carbohydrate | 392.4 g | 143% | |
| Dietary Fiber | 30.7 g | 110% | |
| Total Sugars | 117.6 g | ||
| Protein | 19.6 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 152 mg | 12% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 6193 mg | 132% | |
*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.
