Vegan Matooke
Vegan Matooke is a vibrant, plant-based twist on the traditional Ugandan dish, crafted with nutritious green plantains simmered to perfection in a fragrant medley of spices and fresh vegetables. This wholesome recipe combines the rich creaminess of mashed plantains with the zesty brightness of lemon juice, the earthiness of turmeric and cumin, and the aromatic flair of fresh cilantro. Cooked in vegetable broth with sautéed onions, garlic, tomatoes, and bell pepper, it offers a hearty yet light flavor profile that’s perfect for any occasion. Ready in just an hour, this vegan matooke is a satisfying, gluten-free dish brimming with bold, tropical-inspired flavors. Ideal for meal prep or a comforting family dinner, serve it warm and enjoy the wholesome taste of one-pot cooking at its finest!
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Recipe Information
Ingredients
- 8 pieces green plantains
- 2 tablespoons coconut oil
- 1 medium, finely chopped yellow onion
- 3 minced garlic cloves
- 2 chopped fresh tomatoes
- 1 chopped red bell pepper
- 2 cups vegetable broth
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup, chopped fresh cilantro
- 1 tablespoon lemon juice
Instructions
Begin by peeling the plantains. Cut off the ends and make a shallow incision along the skin, then peel off the skin. Slice the plantains into thick rounds and set aside.
In a large pot or deep skillet, heat the coconut oil over medium heat. Add the chopped onion and cook for about 3 to 5 minutes until it becomes soft and translucent.
Add the minced garlic and cook for an additional 1 minute until fragrant.
Stir in the chopped tomatoes and red bell pepper. Cook for about 5 minutes, stirring occasionally, until the vegetables are softened.
Add the sliced plantains to the pot, stirring to combine with the vegetables.
Pour in the vegetable broth and add the ground turmeric, cumin, salt, and black pepper. Stir well to incorporate the spices.
Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 25 to 30 minutes until the plantains are soft and cooked through, stirring occasionally.
Once the plantains are tender, remove the pot from heat. Allow it to cool slightly, then mash the plantains using a potato masher or the back of a large spoon to your desired consistency. Some prefer it smooth, while others like a chunky texture.
Stir in the chopped cilantro and lemon juice, adjusting the seasoning with more salt or pepper, if necessary.
Serve the vegan matooke warm, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
2336 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 25.0 g | 125% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3539 mg | 154% | |
| Total Carbohydrate | 527.1 g | 192% | |
| Dietary Fiber | 47.4 g | 169% | |
| Total Sugars | 142.0 g | ||
| Protein | 32.9 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 194 mg | 15% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 9168 mg | 195% | |
*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.
