Mediterranean Diet Matooke
Embrace the vibrant flavors of the Mediterranean with this twist on a classic Ugandan dish — Mediterranean Diet Matooke! This healthy recipe combines tender, boiled matooke bananas with a medley of colorful vegetables like zucchini, cherry tomatoes, and red bell peppers, all sautéed to perfection in heart-healthy extra virgin olive oil. Enhanced with briny Kalamata olives, fresh basil, parsley, and a zesty squeeze of lemon, this dish offers a perfect balance of savory, tangy, and herbal notes. Packed with wholesome ingredients and ready in just under an hour, this guilt-free and gluten-free delight is ideal for those following a Mediterranean diet or looking for fresh meal ideas brimming with global inspiration. Serve it as a hearty vegetarian main or pair it with your favorite protein to complete the feast.
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Recipe Information
Ingredients
- 8 pieces Matooke bananas (green plantains)
- 3 tablespoons Extra virgin olive oil
- 1 large, diced Red onion
- 3 cloves, minced Garlic
- 1 medium, diced Red bell pepper
- 1 medium, diced Zucchini
- 200 grams, halved Cherry tomatoes
- 100 grams, pitted and sliced Kalamata olives
- 10 grams, chopped Fresh basil
- 10 grams, chopped Fresh parsley
- 1 large Lemon
- 1 teaspoon, or to taste Salt
- 0.5 teaspoon, or to taste Black pepper
Instructions
Begin by peeling the matooke bananas by cutting off both ends, then slicing lengthwise to remove the peel. Use gloves if desired to avoid staining your hands.
Place the peeled matooke in a bowl of water to prevent browning.
In a large pot, add the matooke and enough water to cover them. Bring to a boil over medium-high heat.
Reduce the heat to medium-low, cover, and simmer for 20 minutes or until the matooke is tender when pierced with a fork.
Drain the matooke and set aside.
In a large skillet, heat the olive oil over medium heat.
Add the diced red onion and sauté for about 3 minutes until it starts to soften.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced red bell pepper and zucchini to the skillet, and cook for another 5 minutes, stirring occasionally.
Mix in the halved cherry tomatoes and cook for 3 more minutes until they begin to soften.
Add the cooked matooke to the skillet, gently breaking it into smaller chunks with a spatula.
Stir in the sliced Kalamata olives, chopped basil, and parsley.
Squeeze the juice of the lemon over the mixture, then season with salt and black pepper to taste.
Gently toss everything together and cook for 3 more minutes until the ingredients are well combined and heated through.
Serve immediately, garnished with additional fresh herbs if desired.
Nutrition Facts
Calories |
2888 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.1 g | 98% | |
| Saturated Fat | 10.9 g | 55% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5644 mg | 245% | |
| Total Carbohydrate | 582.5 g | 212% | |
| Dietary Fiber | 69.8 g | 249% | |
| Total Sugars | 288.2 g | ||
| Protein | 40.3 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 470 mg | 36% | |
| Iron | 17.0 mg | 94% | |
| Potassium | 12337 mg | 262% | |
*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.
