Mediterranean Diet Matoke
Transform your kitchen into a Mediterranean haven with this flavorful 'Mediterranean Diet Matoke' recipe! This unique spin on traditional matoke showcases tender green bananas simmered in a rich, tomato-based sauce infused with the vibrant flavors of olive oil, smoked paprika, oregano, and cumin. Packed with wholesome ingredients like chickpeas, zucchini, sundried tomatoes, and kalamata olives, it strikes a perfect balance between hearty and healthy. Ready in just an hour, this dish is perfect for anyone seeking a nutrient-rich, plant-based main course inspired by the Mediterranean diet. Garnished with fresh parsley, it’s an irresistible fusion of cultures that pairs beautifully with a side of crusty bread or a crisp green salad.
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Recipe Information
Ingredients
- 6 pieces matoke (green bananas or plantains)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 400 grams canned diced tomatoes
- 250 milliliters vegetable broth
- 75 grams kalamata olives, pitted and halved
- 50 grams sundried tomatoes, chopped
- 240 grams cooked chickpeas
- 1 teaspoon cumin powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Peel the matoke and cut them into large chunks. Set aside in a bowl of water to prevent browning.
Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the garlic, red bell pepper, and zucchini. Cook for another 5 minutes until the vegetables start to soften.
Drain the matoke and add them to the pot. Stir well to combine with the vegetables.
Pour in the canned diced tomatoes and vegetable broth. Stir in the olives, sundried tomatoes, and chickpeas.
Add the cumin, smoked paprika, oregano, salt, and black pepper. Mix thoroughly.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover and let it simmer for about 25-30 minutes, or until the matoke are tender and the flavors are well combined.
Sprinkle with fresh parsley before serving to add a burst of color and freshness.
Serve hot as a main dish or alongside other Mediterranean favorites for a complete meal.
Nutrition Facts
Calories |
2684 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.8 g | 91% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 6.8 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4980 mg | 217% | |
| Total Carbohydrate | 504.3 g | 183% | |
| Dietary Fiber | 67.6 g | 241% | |
| Total Sugars | 220.6 g | ||
| Protein | 55.2 g | 110% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 558 mg | 43% | |
| Iron | 22.5 mg | 125% | |
| Potassium | 9428 mg | 201% | |
*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.
