Heart-Healthy Matoke

Elevate your meal planning with "Heart-Healthy Matoke," a vibrant dish inspired by traditional East African cuisine and crafted with wholesome ingredients for a guilt-free indulgence. This recipe stars nutrient-rich green bananas (matoke) simmered in a flavorful blend of tomatoes, red bell pepper, and warm spices like cumin, coriander, and turmeric. Infused with the goodness of garlic, fresh ginger, and olive oil, this hearty and satisfying meal is a heart-friendly twist on a beloved classic. Finished with a burst of fresh cilantro and a squeeze of lemon juice, it’s a deliciously balanced dish that’s perfect for lunch or dinner. Ready in just one hour, this fiber- and antioxidant-packed dish will delight your taste buds while supporting your health goals. Serve it warm as a standalone meal or pair it with a side of steamed vegetables for the ultimate healthy comfort food!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces green bananas (matoke)
• 2 tablespoons olive oil
• 1 piece medium onion
• 3 pieces garlic cloves
• 1 inch fresh ginger
• 3 pieces fresh tomatoes
• 1 piece red bell pepper
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon turmeric powder
• 2 cups vegetable broth
• 0.5 cup fresh cilantro
• 1 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Peel the green bananas and cut them into halves. Set aside in a bowl of water to prevent browning.

Step 2

Heat the olive oil in a large pot over medium heat.

Step 3

Chop the onion finely and add it to the pot. Sauté until the onion becomes translucent, about 3-4 minutes.

Step 4

Mince the garlic and ginger, and add them to the pot. Stir for another 2 minutes until fragrant.

Step 5

Dice the tomatoes and red bell pepper, then add them to the pot. Cook for 5 minutes until they begin to soften.

Step 6

Stir in the ground cumin, coriander, and turmeric. Cook for 1 minute to toast the spices.

Step 7

Drain the green bananas and add them to the pot along with the vegetable broth.

Step 8

Bring to a boil, reduce the heat to low, cover, and let simmer for about 25-30 minutes or until the bananas are tender.

Step 9

Once the bananas are tender, stir in the salt, black pepper, and lemon juice.

Step 10

Finely chop the fresh cilantro and stir it into the matoke just before serving.

Step 11

Serve warm, and enjoy your heart-healthy matoke!

Nutrition Facts

Serving size	2349.4 grams (2349.4g)

Amount per serving	% Daily Value*
Calories	1693

Total Fat 37.90g	49%
Saturated Fat 6.70g	34%
Polyunsaturated Fat 4.10g
Cholesterol 0mg	0%
Sodium 3529mg	153%
Total Carbohydrate 344.00g	125%
Dietary Fiber 48.00g	171%
Total Sugars 172.60g
Protein 29.10g	58%

Vitamin D 0IU	0%
Calcium 253mg	19%
Iron 11mg	58%
Potassium 6675mg	142%

*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.

Source of Calories

Fat: 18.6%

Protein: 6.3%

Carbs: 75.0%