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Matoke with beans in a bowl, with coriander garnish.

Matoke with beans

Abi Olayiwola
Delicious, filling and comforting national dish of Uganda, prepared with matoke (East African Highland banana).
4.75 from 8 votes
Prep Time 10 mins
Cook Time 35 mins
Course Dinner, Lunch, Main Course, Side Dish
Cuisine African, East African, Kenyan, Ugandan
Servings 2
Calories 412 kcal

Ingredients
  

  • 4 Green matoke
  • 2 tablespoons Oil
  • 1 Onion chopped
  • 1 teaspoon Grated ginger
  • 2 cloves Garlic chopped
  • ½ teaspoon Cumin
  • 1 can Chopped tomatoes or 400g
  • ½ can Kidney beans or 200g, drained
  • ½ cup Vegetable stock or water
  • ½ teaspoon Chilli flakes
  • Salt to taste
  • ½ cup Coriander chopped

Instructions
 

  • 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.
    Boiled matoke - East African Highland green bananas
  • 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.
    Matoke with beans cooking in a pot
  • Allow to simmer for about 10 mins.
    Matoke with beans in a pot
  • Pour in the bananas.
    matoke with beans in a pot
  • 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.
    Matoke and beans in a pot
  • Remove from heat and serve.

Nutrition

Calories: 412kcalCarbohydrates: 73gProtein: 5gFat: 15gSaturated Fat: 1gSodium: 550mgPotassium: 1381mgFiber: 7gSugar: 35gVitamin A: 2801IUVitamin C: 58mgCalcium: 87mgIron: 4mg
Keyword Matoke
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