Heart-Healthy Matooke

Discover the vibrant flavors of Heart-Healthy Matooke, a nutritious twist on the traditional East African dish that's perfect for a wholesome meal. This recipe features tender chunks of unripe green bananas simmered in a fragrant blend of turmeric, cumin, coriander, and garlic, then enriched with the tangy brightness of fresh lemon juice. Cooked in low-sodium vegetable broth and finished with a sprinkle of fresh cilantro, this dish is a fiber-packed, vitamin-rich option ideal for heart-conscious eating. With just a tablespoon of extra-virgin olive oil and a medley of fresh ingredients, this plant-based dish is as light as it is flavorful. Ready in under an hour, Heart-Healthy Matooke makes for a satisfying standalone meal or a flavorful side paired with grilled fish or a crisp salad. Perfect for those seeking a healthy, comforting recipe that's packed with bold, aromatic spices!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

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

Directions

Step 1

Peel the matooke (green bananas) by cutting off the tips and making a lengthwise slit in the skin. Carefully peel the skin and then slice the bananas into chunks.

Step 2

Finely chop the red onion, tomatoes, garlic, and ginger.

Step 3

In a large pot or skillet, heat the extra-virgin olive oil over medium heat. Add the chopped onions and sauté them until they become soft and translucent, about 3-4 minutes.

Step 4

Add the minced garlic and ginger to the pot and sauté for another minute until fragrant.

Step 5

Stir in the chopped tomatoes, ground turmeric, cumin powder, and coriander powder. Cook, stirring occasionally, until the tomatoes are soft and aromatic, about 5 minutes.

Step 6

Add the matooke pieces to the pot and toss to coat them with the spices and tomato mixture.

Step 7

Pour in the low-sodium vegetable broth and bring the mixture to a gentle boil. Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the matooke is tender and the liquid has thickened slightly.

Step 8

Season the matooke with salt, black pepper, and fresh lemon juice. Stir well to combine the flavors.

Step 9

Chop the fresh cilantro and sprinkle it over the cooked matooke for a burst of color and fresh flavor.

Step 10

Serve the heart-healthy matooke warm as a satisfying main dish or alongside grilled fish or a fresh salad.

Nutrition Facts

Serving size	2138.6 grams (2138.6g)

Amount per serving	% Daily Value*
Calories	1373

Total Fat 19.10g	24%
Saturated Fat 3.20g	16%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 1501mg	65%
Total Carbohydrate 313.20g	114%
Dietary Fiber 38.90g	139%
Total Sugars 159.10g
Protein 18.70g	37%

Vitamin D 0IU	0%
Calcium 198mg	15%
Iron 9mg	49%
Potassium 5723mg	122%

*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: 11.5%

Protein: 5.0%

Carbs: 83.5%