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Matoke Recipe
Matoke is a Ugandan stew made with Matoke (green bananas), vegetables, protein, and a spice mix.
Prep Time
10 mins
Cook Time
10 mins
Servings: 4 people
Calories: 257 kcal
Course:
Main Course
Cuisine:
African
Ingredients
- 1 onion
- 2-3 garlic cloves
- 1 thumb-piece ginger
- ½ red chilli optional for spice
- 1 tablespoon curry powder
- 1 teaspoon cumin
- 2 fresh tomatoes
- ½ red bell pepper
- 1 teaspoon tomato paste
- 2 plantains or 4-5 Matoke
- 300 g black beans canned
- 3 ½ cups vegetable stock
- 1 bay leaf
- Fresh coriander for garnishing
Instructions
- Prepare the ingredients by finely chopping the onion, garlic, ginger, tomatoes, red pepper, and optionally, red chili.
- If you are using Matoke, peel the Matoke and leave in a big container with salted water. If you are using Plantain, you don't need to do this.
- Add some vegetable oil to a frying pan and add finely chopped onion, garlic and ginger. Sautée for a couple of minutes. and add the curry powder and cumin.
- When fragrant, add chopped tomatoes, red pepper and tomato paste. Keep stirring for a few minutes.
- Peel the plantains and slice them into small pieces. If you are using Matoke, you can cut them in half length-wise or keep their original size.
- Deglaze the pan with a little bit of water and add the cooked black beans and the plantain. Stir well and cook for 2-3 minutes.
- Add the vegetable stock, bay leaf and bring the pan to a simmer.
- Leave simmering until the plantain becomes fork-tender (about 35 minutes).
- Add some finely chopped coriander and serve.
Cup of Yum
Nutrition Information
Calories
257kcal
(13%)
Carbohydrates
57g
(19%)
Protein
9g
(18%)
Fat
1g
(2%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
0.2g
Sodium
846mg
(35%)
Potassium
992mg
(28%)
Fiber
10g
(40%)
Sugar
21g
(42%)
Vitamin A
2532IU
(51%)
Vitamin C
55mg
(61%)
Calcium
53mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 257
% Daily Value*
| Calories | 257kcal | 13% |
| Carbohydrates | 57g | 19% |
| Protein | 9g | 18% |
| Fat | 1g | 2% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 0.2g | 1% |
| Sodium | 846mg | 35% |
| Potassium | 992mg | 21% |
| Fiber | 10g | 40% |
| Sugar | 21g | 42% |
| Vitamin A | 2532IU | 51% |
| Vitamin C | 55mg | 61% |
| Calcium | 53mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.