Matoke

Discover the vibrant flavors of East Africa with this authentic Matoke recipe! A hearty and comforting dish, Matoke features tender green bananas simmered in a rich, aromatic tomato and spice sauce infused with garlic, ginger, turmeric, and curry powder. Perfectly seasoned and enhanced with fresh cilantro, this one-pot wonder is both flavorful and filling. Whether served with ugali, rice, or enjoyed on its own, Matoke is a versatile and satisfying meal the whole family will love. Ready in just an hour, this traditional Ugandan favorite is a must-try for lovers of global cuisine and hearty stews.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces Green bananas (plantains)
• 2 tablespoons Vegetable oil
• 1 large Onion
• 3 cloves Garlic cloves
• 1 inch piece Fresh ginger
• 3 large Tomatoes
• 1 medium Bell pepper
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Turmeric
• 1 teaspoon Curry powder
• 2 cups Chicken stock or water
• 2 tablespoons Chopped cilantro

Directions

Step 1

Peel the green bananas by cutting the tips off and making a shallow slit along the length. Carefully remove the peel and set aside.

Step 2

Dice the onions, mince the garlic, and grate the ginger. Chop the tomatoes and bell pepper into small pieces.

Step 3

Heat the vegetable oil in a large pot over medium heat. Add the onions and sauté until golden brown, about 5 minutes.

Step 4

Stir in the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.

Step 5

Add the chopped tomatoes and bell pepper to the pot. Cook for about 5 minutes until the tomatoes start to soften.

Step 6

Season with salt, black pepper, turmeric, and curry powder. Stir well to combine all the flavors.

Step 7

Add the peeled green bananas and stir to coat them in the tomato and spice mixture.

Step 8

Pour in the chicken stock or water. Bring to a boil, reduce heat, and cover the pot. Simmer for 25-30 minutes or until the bananas are tender.

Step 9

Check and adjust the seasoning if necessary. If the sauce is too thick, add a bit more water to reach the desired consistency.

Step 10

Once done, remove from heat and stir in chopped cilantro for a burst of freshness.

Step 11

Serve the matoke hot with your choice of ugali, rice, or as a standalone dish. Enjoy this hearty East African delight!

Nutrition Facts

Serving size	2917.1 grams (2917.1g)

Amount per serving	% Daily Value*
Calories	2442

Total Fat 35.30g	45%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 17.30g
Cholesterol 0mg	0%
Sodium 4859mg	211%
Total Carbohydrate 563.80g	205%
Dietary Fiber 48.50g	173%
Total Sugars 265.30g
Protein 32.50g	65%

Vitamin D 0IU	0%
Calcium 200mg	15%
Iron 15mg	81%
Potassium 9831mg	209%

*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: 11.8%

Protein: 4.8%

Carbs: 83.4%