Whole30 Matoke
Bring vibrant East African flavors to your table with Whole30 Matoke, a hearty and wholesome dish made with green plantains simmered in a rich medley of vegetables, aromatic spices, and vegetable broth. This recipe is not only gluten-free and dairy-free but also Whole30-compliant, making it a perfect fit for clean eating or elimination diets. The earthy sweetness of plantains is beautifully complemented by the warmth of cumin, turmeric, and coriander, while the addition of fresh ginger and garlic adds layers of depth to every bite. Topped with fresh cilantro, this comforting dish is a nutritious crowd-pleaser, ideal as a standalone meal or paired with grilled protein. Ready in under an hour, it’s the ultimate choice for anyone seeking a flavorful yet healthy twist on traditional matoke!
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Recipe Information
Ingredients
- 6 pieces Green plantains (matoke)
- 2 tablespoons Coconut oil
- 1 medium, chopped Red onion
- 3 minced Garlic cloves
- 1 inch piece, grated Ginger
- 3 medium, chopped Tomatoes
- 1 chopped Green bell pepper
- 2 sliced Carrots
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric
- 1 teaspoon Salt
- 0.5 teaspoon Freshly ground black pepper
- 2 cups Vegetable broth
- 0.25 cup, chopped Fresh cilantro
Instructions
Peel the green plantains and cut them into chunks approximately 1 inch thick.
In a large pot, heat the coconut oil over medium heat. Add the chopped red onion and cook until it becomes soft and translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for another 1 minute until fragrant.
Add the chopped tomatoes, green bell pepper, and sliced carrots to the pot. Cook for another 5 minutes until the vegetables begin to soften.
Mix in the ground cumin, ground coriander, turmeric, salt, and black pepper. Cook for 1 minute to toast the spices slightly.
Add the plantain chunks to the pot, stirring to combine with the vegetables and spices.
Pour in the vegetable broth and bring the mixture to a boil. Lower the heat to a simmer, cover the pot, and let it cook for about 30 minutes or until the plantains are tender and have absorbed the flavors.
Gently mash some of the plantains with a wooden spoon to add texture to the dish.
Stir in the chopped cilantro just before serving.
Serve the Whole30 Matoke hot, either as a main dish or alongside grilled proteins for a complete meal.
Nutrition Facts
Calories |
1949 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.4 g | 47% | |
| Saturated Fat | 24.8 g | 124% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3544 mg | 154% | |
| Total Carbohydrate | 422.0 g | 153% | |
| Dietary Fiber | 42.5 g | 152% | |
| Total Sugars | 190.4 g | ||
| Protein | 30.1 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 236 mg | 18% | |
| Iron | 10.9 mg | 61% | |
| Potassium | 7789 mg | 166% | |
*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.
