Mediterranean Diet Matoke

Embark on a flavorful culinary adventure with this Mediterranean Diet Matoke, a unique twist on a traditional East African favorite infused with the vibrant ingredients of the Mediterranean. This wholesome dish features tender chunks of matoke (green bananas or plantains) simmered to perfection in a rich tomato-based broth, enhanced with kalamata olives, sundried tomatoes, chickpeas, and a medley of fresh vegetables like zucchini and red bell peppers. Seasoned with fragrant cumin, smoked paprika, and oregano, each bite is bursting with bold, heart-healthy flavors. Finished with a sprinkle of fresh parsley for an herby accent, this nutrient-packed recipe is perfect as a satisfying plant-based main dish or a delightful side for your Mediterranean-inspired feast. Ready in just an hour, it’s a deliciously healthy way to bring global cuisine to your kitchen!

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 6 pieces matoke (green bananas or plantains)
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 400 grams canned diced tomatoes
• 250 milliliters vegetable broth
• 75 grams kalamata olives, pitted and halved
• 50 grams sundried tomatoes, chopped
• 240 grams cooked chickpeas
• 1 teaspoon cumin powder
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 2 tablespoons fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Peel the matoke and cut them into large chunks. Set aside in a bowl of water to prevent browning.

Step 2

Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Stir in the garlic, red bell pepper, and zucchini. Cook for another 5 minutes until the vegetables start to soften.

Step 4

Drain the matoke and add them to the pot. Stir well to combine with the vegetables.

Step 5

Pour in the canned diced tomatoes and vegetable broth. Stir in the olives, sundried tomatoes, and chickpeas.

Step 6

Add the cumin, smoked paprika, oregano, salt, and black pepper. Mix thoroughly.

Step 7

Bring the mixture to a gentle boil, then reduce the heat to low. Cover and let it simmer for about 25-30 minutes, or until the matoke are tender and the flavors are well combined.

Step 8

Sprinkle with fresh parsley before serving to add a burst of color and freshness.

Step 9

Serve hot as a main dish or alongside other Mediterranean favorites for a complete meal.

Nutrition Facts

Serving size	2694.1 grams (2694.1g)

Amount per serving	% Daily Value*
Calories	2684

Total Fat 70.80g	91%
Saturated Fat 11.90g	60%
Polyunsaturated Fat 6.80g
Cholesterol 8mg	3%
Sodium 4980mg	217%
Total Carbohydrate 504.30g	183%
Dietary Fiber 67.60g	241%
Total Sugars 220.60g
Protein 55.20g	110%

Vitamin D 0IU	0%
Calcium 558mg	43%
Iron 23mg	125%
Potassium 9428mg	201%

*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: 22.2%

Protein: 7.7%

Carbs: 70.2%