Vegan Matoke
Discover the vibrant flavors of East Africa with this wholesome Vegan Matoke recipe, a plant-based twist on the traditional Ugandan dish. Packed with tender green bananas (plantains) simmered in a rich, spiced vegetable broth, this hearty stew delivers layers of warmth and nourishment. Fresh aromatics like garlic, ginger, and red onions pair perfectly with the earthy notes of cumin, turmeric, and coriander, while tangy tomatoes and sweet carrots bring balance to the dish. Finished with a burst of lime juice and a sprinkle of cilantro, this vegan delight is perfect served alongside rice or chapati for a satisfying meal that's both healthy and delicious. Ready in just an hour, this comforting stew is ideal for weeknight dinners or as an impressive centerpiece for your next plant-based feast. Keywords: Vegan Matoke recipe, Ugandan green banana stew, plant-based East African dish.
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Recipe Information
Ingredients
- 6 pieces Green bananas (plantains)
- 3 tablespoons Olive oil
- 1 medium, chopped Red onion
- 3 minced Garlic cloves
- 1 inch piece, minced Ginger
- 1 medium, diced Red bell pepper
- 3 medium, chopped Tomatoes
- 1 large, sliced Carrot
- 2 cups Vegetable broth
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 1 teaspoon Turmeric powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup, chopped Cilantro
- 1 juiced Lime
Instructions
Peel the green bananas by cutting off both ends and making a slit along the side. Use your fingers to remove the peel. Cut the bananas into chunks and set aside in a bowl of cold water to prevent browning.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic and ginger, cooking for about 1 minute until fragrant.
Add the diced red bell pepper, chopped tomatoes, and sliced carrot to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
Drain the peeled banana chunks and add them to the pot. Stir well to combine with the other ingredients.
Pour in the vegetable broth and bring the mixture to a gentle boil.
Add the cumin powder, coriander powder, turmeric powder, salt, and black pepper. Stir well and reduce the heat to low. Cover the pot and simmer for 30 minutes, or until the bananas are tender and the flavors have melded.
Check the seasoning and adjust salt and pepper as needed.
Remove from heat and garnish with chopped cilantro and a squeeze of lime juice.
Serve hot with rice, chapati, or as desired.
Nutrition Facts
Calories |
2270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.5 g | 69% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3606 mg | 157% | |
| Total Carbohydrate | 466.1 g | 169% | |
| Dietary Fiber | 48.3 g | 172% | |
| Total Sugars | 209.8 g | ||
| Protein | 32.4 g | 65% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 273 mg | 21% | |
| Iron | 15.6 mg | 87% | |
| Potassium | 8575 mg | 182% | |
*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.
