Dairy-Free Matooke

Indulge in the comforting flavors of Dairy-Free Matooke, a wholesome East African dish that highlights tender, green plantains simmered in a rich, spiced coconut milk sauce. This vegan version of the traditional matooke recipe is bursting with vibrant ingredients like tomatoes, bell pepper, carrots, and aromatic spices such as turmeric and coriander. The plantains are gently mashed to create a creamy, hearty texture without any dairy, making it a perfect plant-based meal option. Garnished with fresh coriander leaves, this dish is as nutritious as it is flavorful, offering a satisfying and allergy-friendly way to enjoy a classic Ugandan favorite. Serve it warm as a main course or side dish, and savor every comforting bite!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 8 pieces Green plantains (matooke)
• 2 tablespoons Vegetable oil
• 1 large Onion, finely chopped
• 3 pieces Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 3 medium Tomatoes, chopped
• 1 medium Bell pepper, chopped
• 2 medium Carrots, sliced
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 cup Coconut milk
• 2 cups Water
• 2 tablespoons Fresh coriander leaves, chopped

Directions

Step 1

Peel the green plantains and chop them into large pieces. Place them in a bowl of water to prevent them from browning.

Step 2

Heat the vegetable oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent.

Step 3

Add the minced garlic and grated ginger to the pot, stirring frequently, and cook for another 2 minutes until fragrant.

Step 4

Stir in the chopped tomatoes, bell pepper, and carrots, and cook for about 5 minutes until the vegetables start to soften.

Step 5

Add turmeric powder, coriander powder, salt, and black pepper to the pot, mixing well to coat the vegetables with the spices.

Step 6

Drain the plantain pieces and add them to the pot. Stir to combine them with the other ingredients.

Step 7

Pour in the coconut milk and water, ensuring the plantains are covered. Bring the mixture to a boil.

Step 8

Reduce the heat to low, cover the pot, and let the matooke simmer for about 40 minutes, or until the plantains are tender and have absorbed most of the liquid.

Step 9

Once cooked, mash the matooke lightly with a wooden spoon or fork to your desired consistency.

Step 10

Garnish with fresh coriander leaves before serving. Enjoy your dairy-free matooke warm!

Nutrition Facts

Serving size	(3138.8g)

Amount per serving	% Daily Value*
Calories	2298.4

Total Fat 31.1g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 2565.1mg	0%
Total Carbohydrate 540.5g	0%
Dietary Fiber 47.8g	0%
Total Sugars 154.8g
Protein 24.8g	0%

Vitamin D 0IU	0%
Calcium 233.0mg	0%
Iron 9.8mg	0%
Potassium 9268.8mg	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: 11.0%

Protein: 3.9%

Carbs: 85.1%