Ugandan Matoke

Discover the comforting flavors of Ugandan Matoke, a traditional East African dish that transforms green plantains into a velvety, flavor-packed meal. This vibrant recipe features tender plantains simmered in a rich tomato-based sauce infused with aromatic garlic, ginger, and optional turmeric for a golden touch. Green bell pepper and freshly chopped tomatoes add depth and freshness, while a garnish of cilantro brightens every bite. Perfectly suited as a hearty standalone dish or served with steamed rice, chapati, or a side of vegetables, Matoke combines simplicity with bold, satisfying flavors. With just 20 minutes of prep and 40 minutes of cooking, this one-pot recipe is an ideal way to explore authentic Ugandan cuisine.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces Green plantains (matoke)
• 3 tablespoons Vegetable oil
• 1 medium Yellow onion, chopped
• 3 pieces Garlic cloves, minced
• 1 tablespoon Fresh ginger, minced
• 3 medium Tomatoes, chopped
• 2 tablespoons Tomato paste
• 1 medium Green bell pepper, chopped
• 2 cups Water or vegetable stock
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 0.5 teaspoons Ground turmeric (optional)
• 2 tablespoons Fresh cilantro, chopped (for garnish)

Directions

Step 1

Peel the green plantains. To make it easier, trim off both ends and make a shallow cut along the length of each plantain, then gently remove the skin.

Step 2

Cut the peeled plantains into halves or thirds, depending on their size. Set them aside in a bowl of water to prevent browning.

Step 3

Heat the vegetable oil in a large, heavy-bottomed pot or skillet over medium heat.

Step 4

Add the chopped onion and sauté for about 3-4 minutes until softened and translucent.

Step 5

Stir in the minced garlic and ginger, cooking for another 1-2 minutes until fragrant.

Step 6

Add the chopped tomatoes, tomato paste, and green bell pepper. Cook for 5-6 minutes, stirring occasionally, until the tomatoes break down and form a thick sauce.

Step 7

Season the mixture with salt, black pepper, and optional ground turmeric. Mix well to combine.

Step 8

Pour in the water or vegetable stock, and bring the mixture to a gentle simmer.

Step 9

Drain the plantains, then add them to the pot. Ensure they are fully submerged in the sauce.

Step 10

Cover the pot with a lid and reduce the heat to low. Let the matoke simmer for 20-25 minutes, or until the plantains are tender and have absorbed the flavors of the sauce. Stir occasionally to prevent sticking.

Step 11

Taste and adjust the seasoning if needed. Sprinkle the dish with chopped fresh cilantro before serving.

Step 12

Serve the Ugandan Matoke hot, either as a standalone meal or accompanied by steamed rice, chapati, or a side of vegetables.

Nutrition Facts

Serving size	2779.9 grams (2779.9g)

Amount per serving	% Daily Value*
Calories	2291

Total Fat 43.20g	55%
Saturated Fat 6.60g	33%
Polyunsaturated Fat 25.20g
Cholesterol 0mg	0%
Sodium 4162mg	181%
Total Carbohydrate 510.10g	185%
Dietary Fiber 44.50g	159%
Total Sugars 241.40g
Protein 27.40g	55%

Vitamin D 0IU	0%
Calcium 154mg	12%
Iron 9mg	51%
Potassium 9213mg	196%

*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: 15.3%

Protein: 4.3%

Carbs: 80.4%