Dairy-Free Matoke

Discover the vibrant flavors of East Africa with this hearty Dairy-Free Matoke recipe, a wholesome twist on the traditional Ugandan dish. Made with tender green plantains simmered in a rich, aromatic vegetable stew of tomatoes, bell peppers, carrots, and fragrant spices like turmeric, cumin, and coriander, this comforting dish is both nutritious and irresistibly delicious. The absence of dairy allows the natural creaminess of the plantains to shine, making it a perfect option for those following a dairy-free lifestyle. Quick to prepare in just under an hour, this one-pot meal is an excellent gluten-free and vegan-friendly addition to your dinner rotation. Serve it hot, garnished with fresh cilantro, for a soul-warming experience that pairs beautifully with rice, chapati, or your favorite side.

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces Green plantains
• 3 tablespoons Vegetable oil
• 1 large Onion
• 4 cloves Garlic cloves
• 1 inch Fresh ginger
• 3 medium Tomatoes
• 1 large Green bell pepper
• 2 medium Carrots
• 2 teaspoons Salt
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 2 cups Water
• 0.5 bunch Cilantro

Directions

Step 1

Begin by peeling the green plantains. Cut them into halves or thirds and set aside in a bowl of water to prevent browning.

Step 2

Chop the onion, mince the garlic cloves, and grate the ginger. Dice the tomatoes and bell pepper. Peel and slice the carrots.

Step 3

Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until it's translucent, about 5 minutes.

Step 4

Add the minced garlic and grated ginger to the pot, and stir-fry for another 2 minutes until fragrant.

Step 5

Stir in the diced tomatoes and cook until they begin to break down and form a sauce, approximately 5 minutes.

Step 6

Add the chopped bell pepper and sliced carrots, stirring to combine all the vegetables well.

Step 7

Sprinkle in the salt, turmeric powder, cumin powder, and coriander powder. Stir the spices into the vegetables for 2 minutes to release their flavors.

Step 8

Drain the plantains and add them to the pot, stirring to coat them with the vegetable and spice mixture.

Step 9

Pour in 2 cups of water and bring the mixture to a boil. Once boiling, reduce heat to low, cover the pot, and let it simmer for about 20 minutes, or until the plantains are soft and the sauce has thickened.

Step 10

Taste and adjust seasoning if necessary. Garnish with chopped cilantro before serving.

Step 11

Serve hot, and enjoy your dairy-free matoke with a side of your choice!

Nutrition Facts

Serving size	(3053.8g)

Amount per serving	% Daily Value*
Calories	2386.8

Total Fat 44.8g	0%
Saturated Fat 6.8g	0%
Polyunsaturated Fat 25.8g
Cholesterol 0mg	0%
Sodium 4905.1mg	0%
Total Carbohydrate 529.9g	0%
Dietary Fiber 49.6g	0%
Total Sugars 149.4g
Protein 29.3g	0%

Vitamin D 0IU	0%
Calcium 270.5mg	0%
Iron 11.0mg	0%
Potassium 9398.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 15.3%

Protein: 4.4%

Carbs: 80.3%