Matoke Recipe
Matoke is a Ugandan stew made with Matoke (green bananas), vegetables, protein, and a spice mix.
Servings: 4 people
Calories: 257kcal
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.
Nutrition
Calories: 257kcal | Carbohydrates: 57g | Protein: 9g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.2g | Sodium: 846mg | Potassium: 992mg | Fiber: 10g | Sugar: 21g | Vitamin A: 2532IU | Vitamin C: 55mg | Calcium: 53mg | Iron: 3mg