Ugandan Matoke
Discover the comforting flavors of Ugandan Matoke, a traditional East African dish that transforms green plantains into a velvety, flavor-packed meal. This vibrant recipe features tender plantains simmered in a rich tomato-based sauce infused with aromatic garlic, ginger, and optional turmeric for a golden touch. Green bell pepper and freshly chopped tomatoes add depth and freshness, while a garnish of cilantro brightens every bite. Perfectly suited as a hearty standalone dish or served with steamed rice, chapati, or a side of vegetables, Matoke combines simplicity with bold, satisfying flavors. With just 20 minutes of prep and 40 minutes of cooking, this one-pot recipe is an ideal way to explore authentic Ugandan cuisine.
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Recipe Information
Ingredients
- 8 pieces Green plantains (matoke)
- 3 tablespoons Vegetable oil
- 1 medium Yellow onion, chopped
- 3 pieces Garlic cloves, minced
- 1 tablespoon Fresh ginger, minced
- 3 medium Tomatoes, chopped
- 2 tablespoons Tomato paste
- 1 medium Green bell pepper, chopped
- 2 cups Water or vegetable stock
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 0.5 teaspoons Ground turmeric (optional)
- 2 tablespoons Fresh cilantro, chopped (for garnish)
Instructions
Peel the green plantains. To make it easier, trim off both ends and make a shallow cut along the length of each plantain, then gently remove the skin.
Cut the peeled plantains into halves or thirds, depending on their size. Set them aside in a bowl of water to prevent browning.
Heat the vegetable oil in a large, heavy-bottomed pot or skillet over medium heat.
Add the chopped onion and sauté for about 3-4 minutes until softened and translucent.
Stir in the minced garlic and ginger, cooking for another 1-2 minutes until fragrant.
Add the chopped tomatoes, tomato paste, and green bell pepper. Cook for 5-6 minutes, stirring occasionally, until the tomatoes break down and form a thick sauce.
Season the mixture with salt, black pepper, and optional ground turmeric. Mix well to combine.
Pour in the water or vegetable stock, and bring the mixture to a gentle simmer.
Drain the plantains, then add them to the pot. Ensure they are fully submerged in the sauce.
Cover the pot with a lid and reduce the heat to low. Let the matoke simmer for 20-25 minutes, or until the plantains are tender and have absorbed the flavors of the sauce. Stir occasionally to prevent sticking.
Taste and adjust the seasoning if needed. Sprinkle the dish with chopped fresh cilantro before serving.
Serve the Ugandan Matoke hot, either as a standalone meal or accompanied by steamed rice, chapati, or a side of vegetables.
Nutrition Facts
Calories |
574 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.4 g | 13% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 933 mg | 41% | |
| Total Carbohydrate | 127.9 g | 47% | |
| Dietary Fiber | 11.1 g | 40% | |
| Total Sugars | 60.5 g | ||
| Protein | 7.0 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 39 mg | 3% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 2297 mg | 49% | |
*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.
