Matoke with beans
Delicious, filling and comforting national dish of Uganda, prepared with matoke (East African Highland banana).
Recipe by Abi Olayiwola on October 24, 2020
Prep time: PT10M
Cook time: PT35M
Rating
4.63 stars (16 reviews)
Ingredients
- 4 Green matoke
- 2 tablespoons Oil
- 1 Onion (chopped)
- 1 teaspoon Grated ginger
- 2 cloves Garlic (chopped)
- 1/2 teaspoon Cumin
- 1 can Chopped tomatoes (or 400g)
- 1/2 can Kidney beans (or 200g, drained)
- 1/2 cup Vegetable stock or water
- 1/2 teaspoon Chilli flakes
- Salt (to taste)
- 1/2 cup Coriander (chopped)
Categories
- Dinner
- Lunch
- Main Course
- Side Dish
Cuisine
- African
- East African
- Kenyan
- Ugandan
Steps
- Wash the bananas very well. Remove the tops and ends.
- Boil in hot water for 10 mins, then remove from heat.
- Allow to cool before removing the skin.
- Heat oil in a saucepan.
- Add onions to the pan and stir for a few minutes until the onions become translucent.
- Add the cumin, garlic and ginger. Stir continuously for about 1 min, then add the chopped tomatoes and the beans.
- Pour in the stock or water with a dash of salt. Add the chilli flakes and cover the pan.
- Allow to simmer for about 10 mins.
- Pour in the bananas.
- Leave to simmer for additional 5 mins under low heat, then add the coriander.
- Use a wooden spoon to slightly mash the content of the pot to the consistency you desire.
- Remove from heat and serve.
Nutitrion
- Serving Size: 1 serving
- Calories: 412 kcal
- Carbohydrates: 73 g
- Protein: 5 g
- Fat: 15 g
- Saturated Fat: 1 g
- Sodium: 550 mg
- Sugar: 35 g
Reviews
- Jacque on 2021-03-09 (5 stars):
Simple, hearty and nutritious. Loved it.
