Matoke
Discover the vibrant flavors of East Africa with this traditional Matoke recipe! Made with tender green bananas (plantains) simmered to perfection in a fragrant blend of spices, tomatoes, and bell peppers, this dish is a comforting and nutrient-rich centerpiece for any meal. Sautéed onions, garlic, and fresh ginger infuse warmth and depth into the dish, while turmeric, curry powder, and chopped cilantro create layers of aromatic complexity. Perfectly cooked in a flavorful chicken stock or water, Matoke pairs beautifully with staple sides like rice, ugali, or can even shine on its own. Ready in under an hour, this wholesome and hearty recipe is a fantastic way to explore the authentic tastes of East African cuisine.
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Recipe Information
Ingredients
- 8 pieces Green bananas (plantains)
- 2 tablespoons Vegetable oil
- 1 large Onion
- 3 cloves Garlic cloves
- 1 inch piece Fresh ginger
- 3 large Tomatoes
- 1 medium Bell pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Turmeric
- 1 teaspoon Curry powder
- 2 cups Chicken stock or water
- 2 tablespoons Chopped cilantro
Instructions
Peel the green bananas by cutting the tips off and making a shallow slit along the length. Carefully remove the peel and set aside.
Dice the onions, mince the garlic, and grate the ginger. Chop the tomatoes and bell pepper into small pieces.
Heat the vegetable oil in a large pot over medium heat. Add the onions and sauté until golden brown, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
Add the chopped tomatoes and bell pepper to the pot. Cook for about 5 minutes until the tomatoes start to soften.
Season with salt, black pepper, turmeric, and curry powder. Stir well to combine all the flavors.
Add the peeled green bananas and stir to coat them in the tomato and spice mixture.
Pour in the chicken stock or water. Bring to a boil, reduce heat, and cover the pot. Simmer for 25-30 minutes or until the bananas are tender.
Check and adjust the seasoning if necessary. If the sauce is too thick, add a bit more water to reach the desired consistency.
Once done, remove from heat and stir in chopped cilantro for a burst of freshness.
Serve the matoke hot with your choice of ugali, rice, or as a standalone dish. Enjoy this hearty East African delight!
Nutrition Facts
Calories |
559 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 11% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1108 mg | 48% | |
| Total Carbohydrate | 127.5 g | 46% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 60.0 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 54 mg | 4% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 2255 mg | 48% | |
*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.
