Matooke
Dive into the heart of Ugandan cuisine with this authentic Matooke recipe, a beloved dish made from green cooking bananas, simmered to tender perfection and mashed into a creamy, comforting base. Balanced with a savory topping of sautéed onions and tomatoes, this dish is hearty, wholesome, and bursting with natural flavors. Matooke is incredibly easy to prepare, requiring just a handful of ingredients and minimal effort, making it perfect for busy weeknights or leisurely meals. Traditionally served hot with optional groundnut (peanut) sauce for a rich, nutty twist, this gluten-free and vegan-friendly recipe is a shining example of comfort food that nourishes the soul. Whether you're exploring East African flavors for the first time or longing for a taste of home, Matooke is a recipe worth savoring.
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Recipe Information
Ingredients
- 12 pieces Green cooking bananas (Matooke)
- 4 cups Water
- 1 large, chopped Onion
- 2 medium, chopped Tomato
- 1 teaspoon Salt
- 2 tablespoons Vegetable oil
- 1 cup (optional, for serving) Groundnut (peanut) sauce
Instructions
Peel the green cooking bananas by slicing off the top and bottom, then carefully slicing along the ridges to remove the peel.
Place the peeled bananas in a large pot and add the water, ensuring the bananas are fully submerged.
Cover the pot with a lid and place over medium heat, bringing to a boil.
Reduce the heat to low and let the bananas simmer for about 40 minutes, or until they are soft and tender when poked with a fork.
While the bananas are cooking, prepare the onions and tomatoes. Heat the vegetable oil in a separate pan over medium heat.
Add the chopped onions to the pan and sauté until softened and golden brown, about 5 minutes.
Add the chopped tomatoes to the onions and cook for another 5 minutes, stirring occasionally, until the tomatoes break down and form a sauce.
Season the tomato and onion mixture with salt and set aside.
Once the bananas are cooked, drain them, reserving some of the cooking liquid.
Using a wooden spoon or a traditional matooke masher, mash the bananas until smooth and creamy. If the mixture is too thick, add a little of the reserved cooking liquid for a smoother consistency.
Transfer the mashed bananas to a serving bowl and top with the tomato and onion mixture.
Serve hot, optionally accompanied by groundnut sauce for enhanced flavor.
Nutrition Facts
Calories |
3795 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 150.5 g | 193% | |
| Saturated Fat | 28.6 g | 143% | |
| Polyunsaturated Fat | 17.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5724 mg | 249% | |
| Total Carbohydrate | 612.3 g | 223% | |
| Dietary Fiber | 50.8 g | 181% | |
| Total Sugars | 327.7 g | ||
| Protein | 85.4 g | 171% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 313 mg | 24% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 10308 mg | 219% | |
*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.
