Low Fat Matoke

Savor the vibrant flavors of East Africa with this Low Fat Matoke recipe, a healthy twist on a traditional comfort dish! Made with tender green plantains simmered in a rich, aromatic vegetable stew, this recipe skips the oil and uses low-sodium vegetable broth for a lighter, guilt-free meal. Fresh ingredients like tomatoes, onions, bell peppers, and carrots are infused with fragrant turmeric and curry powder, creating a hearty dish that's packed with nutrients and bold flavors. Ready in just an hour, this wholesome one-pot meal is perfect for a quick family dinner or meal prep. Garnished with fresh cilantro for a burst of freshness, this low-fat matoke pairs beautifully with steamed rice or a garden salad. Perfect for fans of plant-based meals and anyone seeking a flavorful, healthy recipe.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 6 pieces Green matoke (plantains)
• 1 large Onion
• 3 medium Tomatoes
• 3 pieces Garlic cloves
• 1 medium Green bell pepper
• 1 medium Carrot
• 2 cups Low sodium vegetable broth
• 1 teaspoon Turmeric powder
• 1 teaspoon Curry powder
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh cilantro

Directions

Step 1

Peel the green plantains and slice them into halves or quarters. Set aside.

Step 2

Chop the onion, tomatoes, and green bell pepper into small pieces. Finely mince the garlic cloves. Grate the carrot.

Step 3

In a large pot over medium heat, add enough vegetable broth to cover the bottom, approximately 1/4 cup. This will be used to soften the onions without adding oil.

Step 4

Add the chopped onions and garlic to the pot. Cook for 3-4 minutes, stirring frequently, until the onions become translucent.

Step 5

Stir in the chopped tomatoes and grated carrot. Cook for another 3-4 minutes until the tomatoes start to break down.

Step 6

Add the sliced green bell pepper, turmeric powder, curry powder, salt, and black pepper. Stir everything together until well combined.

Step 7

Lay the sliced plantains over the vegetables in the pot. Pour the remaining vegetable broth over the plantains to partially submerge them in liquid.

Step 8

Cover the pot and reduce the heat to low. Allow the matoke to cook for approximately 25-30 minutes, or until the plantains are tender and easy to pierce with a fork.

Step 9

Once cooked, gently stir the pot to mix the vegetables and plantains, creating a thick, savory stew.

Step 10

Garnish with freshly chopped cilantro before serving.

Step 11

Serve hot, optionally with a side of your choice, such as steamed rice or a fresh salad.

Nutrition Facts

Serving size	(2500.6g)

Amount per serving	% Daily Value*
Calories	1596.9

Total Fat 3.9g	0%
Saturated Fat 1.0g	0%
Polyunsaturated Fat 0.4g
Cholesterol 0mg	0%
Sodium 2232.0mg	0%
Total Carbohydrate 408.3g	0%
Dietary Fiber 37.5g	0%
Total Sugars 111.6g
Protein 22.9g	0%

Vitamin D 0IU	0%
Calcium 186.5mg	0%
Iron 9.7mg	0%
Potassium 7539.8mg	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: 2.0%

Protein: 5.2%

Carbs: 92.8%