Mediterranean Diet Matooke

Infuse a tropical staple with vibrant Mediterranean flavors in this delightful recipe for Mediterranean Diet Matooke. This dish combines tender green plantains (matooke) simmered to perfection with a medley of fresh vegetables, including zucchini, red bell pepper, and juicy cherry tomatoes. Kalamata olives and a generous drizzle of extra virgin olive oil bring a touch of Mediterranean flair, while fresh basil, parsley, and a bright squeeze of lemon elevate the dish to a whole new level of freshness. This wholesome, gluten-free recipe is rich in plant-based goodness and packed with nutrients, ideal for anyone following the Mediterranean diet. Perfect as a hearty vegetarian main or a flavorful side, it’s a unique fusion of cultures that will liven up any meal table. Ready in just one hour, this colorful dish is a true culinary celebration of health and flavor!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces Matooke bananas (green plantains)
• 3 tablespoons Extra virgin olive oil
• 1 large, diced Red onion
• 3 cloves, minced Garlic
• 1 medium, diced Red bell pepper
• 1 medium, diced Zucchini
• 200 grams, halved Cherry tomatoes
• 100 grams, pitted and sliced Kalamata olives
• 10 grams, chopped Fresh basil
• 10 grams, chopped Fresh parsley
• 1 large Lemon
• 1 teaspoon, or to taste Salt
• 0.5 teaspoon, or to taste Black pepper

Directions

Step 1

Begin by peeling the matooke bananas by cutting off both ends, then slicing lengthwise to remove the peel. Use gloves if desired to avoid staining your hands.

Step 2

Place the peeled matooke in a bowl of water to prevent browning.

Step 3

In a large pot, add the matooke and enough water to cover them. Bring to a boil over medium-high heat.

Step 4

Reduce the heat to medium-low, cover, and simmer for 20 minutes or until the matooke is tender when pierced with a fork.

Step 5

Drain the matooke and set aside.

Step 6

In a large skillet, heat the olive oil over medium heat.

Step 7

Add the diced red onion and sauté for about 3 minutes until it starts to soften.

Step 8

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 9

Add the diced red bell pepper and zucchini to the skillet, and cook for another 5 minutes, stirring occasionally.

Step 10

Mix in the halved cherry tomatoes and cook for 3 more minutes until they begin to soften.

Step 11

Add the cooked matooke to the skillet, gently breaking it into smaller chunks with a spatula.

Step 12

Stir in the sliced Kalamata olives, chopped basil, and parsley.

Step 13

Squeeze the juice of the lemon over the mixture, then season with salt and black pepper to taste.

Step 14

Gently toss everything together and cook for 3 more minutes until the ingredients are well combined and heated through.

Step 15

Serve immediately, garnished with additional fresh herbs if desired.

Nutrition Facts

Serving size	4016.2 grams (4016.2g)

Amount per serving	% Daily Value*
Calories	2888

Total Fat 76.10g	98%
Saturated Fat 10.90g	55%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 5644mg	245%
Total Carbohydrate 582.50g	212%
Dietary Fiber 69.80g	249%
Total Sugars 288.20g
Protein 40.30g	81%

Vitamin D 0IU	0%
Calcium 470mg	36%
Iron 17mg	94%
Potassium 12337mg	262%

*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: 21.6%

Protein: 5.1%

Carbs: 73.4%