Sugar-Free Matoke
Dive into the wholesome flavors of East Africa with our Sugar-Free Matoke recipe, a vibrant and nutritious dish that's both hearty and delicious. Made with tender green bananas (matoke) simmered in a flavorful blend of tomatoes, onions, red bell pepper, garlic, and aromatic spices like turmeric and coriander, this all-natural recipe is free of added sugars, relying solely on the ingredients' rich, natural goodness. The dish is simmered to perfection, then roughly mashed to create a satisfying, thick texture that makes it ideal as a side dish or a plant-based main course. Topped with fresh cilantro for a burst of freshness, this sugar-free matoke is easy to prepare and perfect for anyone seeking a health-conscious, vegan-friendly meal. Whether you’re exploring traditional African cuisine or simply looking for a unique, comforting recipe, this matoke is a must-try!
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Recipe Information
Ingredients
- 8 pieces green bananas (matoke)
- 1 medium, chopped onion
- 3 medium, chopped tomatoes
- 1 medium, chopped red bell pepper
- 3 minced garlic cloves
- 1 teaspoon, grated ginger
- 2 tablespoons vegetable oil
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon ground coriander
- 1 teaspoon salt
- 2 cups water
- 2 tablespoons, chopped fresh cilantro
Instructions
Start by peeling the green bananas. To do this, cut off the tips on both ends, make a slit along the length of the banana skin, and carefully peel it off. You may want to wear gloves or oil your hands to prevent staining.
Cut the peeled bananas into chunks and set aside.
In a large pot, heat the vegetable oil over medium heat.
Add the chopped onions and sauté until they are soft and translucent, about 5 minutes.
Stir in the minced garlic, grated ginger, chopped tomatoes, and chopped red bell pepper. Cook for another 5 minutes until the tomatoes have softened.
Add the ground turmeric, ground coriander, and salt to the pot. Stir well to combine with the vegetables.
Add the banana chunks to the pot, stirring gently to coat them with the spice and vegetable mixture.
Pour in the water, bring to a boil, then reduce the heat to a simmer.
Cover the pot and let it cook for about 20-25 minutes, or until the bananas are tender and the flavors have melded together.
Once the matoke is cooked, use a wooden spoon or spatula to roughly mash some of the bananas, thickening the sauce.
Taste and adjust the seasoning if necessary.
Garnish with fresh cilantro before serving. Serve hot as a side dish or main course.
Nutrition Facts
Calories |
1493 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 17.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2416 mg | 105% | |
| Total Carbohydrate | 315.8 g | 115% | |
| Dietary Fiber | 41.5 g | 148% | |
| Total Sugars | 167.5 g | ||
| Protein | 20.5 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 196 mg | 15% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 5754 mg | 122% | |
*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.
