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Matoke with beans
Abi Olayiwola
Delicious, filling and comforting national dish of Uganda, prepared with matoke (East African Highland banana).
4.63
from
16
votes
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Prep Time
10
minutes
mins
Cook Time
35
minutes
mins
Course
Dinner, Lunch, Main Course, Side Dish
Cuisine
African, East African, Kenyan, Ugandan
Servings
2
Calories
412
kcal
Ingredients
1x
2x
3x
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.
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.
Nutrition
Calories:
412
kcal
Carbohydrates:
73
g
Protein:
5
g
Fat:
15
g
Saturated Fat:
1
g
Sodium:
550
mg
Potassium:
1381
mg
Fiber:
7
g
Sugar:
35
g
Vitamin A:
2801
IU
Vitamin C:
58
mg
Calcium:
87
mg
Iron:
4
mg
Keyword
Matoke
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