Soy-Free Matoke
Discover the rich, wholesome flavors of this Soy-Free Matoke, a plantain-based East African dish that’s both comforting and nutritious. Made with tender green plantains, a medley of vibrant vegetables like carrots, peas, and bell pepper, and seasoned with aromatic spices like turmeric and cumin, this one-pot recipe offers a hearty and flavorful experience. Perfect for those avoiding soy, it achieves its depth of taste naturally, relying on fresh ingredients and simple cooking techniques. Ready in just over an hour and ideal for family meals, this easy-to-make recipe is a delicious way to enjoy plantains in a savory, nourishing dish. Serve it as is or pair it with a side of rice or flatbread for an even heartier meal!
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Recipe Information
Ingredients
- 6 pieces Green plantains
- 3 tablespoons Vegetable oil
- 1 medium, diced Onion
- 3 minced Garlic cloves
- 3 medium, chopped Tomatoes
- 1 chopped Red bell pepper
- 2 sliced Carrots
- 1 cup Green peas
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cups Water
- 0.25 cup, chopped Cilantro
Instructions
Begin by peeling the green plantains. To do this, cut off the ends of each plantain, make a shallow score along the skin, and then peel off the skin. Slice the plantains into 2-inch pieces.
Heat the vegetable oil in a large pot over medium heat. Add the diced onion and sauté until it becomes translucent, about 5 minutes.
Add the minced garlic and continue to sauté for another 2 minutes until fragrant.
Stir in the chopped tomatoes and cook until they soften and start to break down, approximately 5 minutes.
Add the chopped red bell pepper, sliced carrots, and green peas. Stir to combine and cook for another 3 minutes.
Mix in the turmeric powder, cumin powder, salt, and black pepper. Stir to coat the vegetables evenly with the spices.
Add the sliced plantains to the pot, stirring gently to combine with the vegetables and spices.
Pour in the water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes or until the plantains and vegetables are tender.
Check occasionally and give the mixture a gentle stir to prevent sticking to the pot.
Once cooked, remove from heat, sprinkle with chopped cilantro, stir gently, and serve hot.
Nutrition Facts
Calories |
1977 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.1 g | 57% | |
| Saturated Fat | 6.7 g | 34% | |
| Polyunsaturated Fat | 25.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2444 mg | 106% | |
| Total Carbohydrate | 413.2 g | 150% | |
| Dietary Fiber | 43.8 g | 156% | |
| Total Sugars | 119.3 g | ||
| Protein | 29.5 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 211 mg | 16% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 7262 mg | 155% | |
*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.
