Low Fat Matooke

Savor the vibrant flavors of Uganda with this Low Fat Matooke recipe, a healthier twist on the beloved traditional dish. Made with tender green bananas simmered in a rich vegetable broth infused with aromatic spices like turmeric, garlic, and black pepper, this dish is both nourishing and packed with flavor. The addition of tomatoes, red bell peppers, and a hint of fresh cilantro brings a delightful freshness and color to every bite. Perfect for those looking to enjoy a low-fat, plant-based comfort dish, this recipe is easy to prepare and serves as a versatile side or a wholesome main when paired with your favorite protein. Ready in just an hour, this guilt-free, gluten-free delight is a celebration of simplicity and authentic East African cuisine.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces green bananas (matooke)
• 1 large onion
• 2 garlic cloves
• 2 medium ripe tomatoes
• 1 red bell pepper
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh cilantro

Directions

Step 1

Peel the green bananas carefully and immerse them in a bowl of cold water to prevent browning.

Step 2

Finely chop the onion and garlic cloves. Dice the tomatoes and red bell pepper.

Step 3

In a large cooking pot, add the olive oil and heat it over medium heat.

Step 4

Add the chopped onions and garlic to the pot and sauté until the onions are translucent, about 3-4 minutes.

Step 5

Add the diced tomatoes and red bell pepper to the pot. Stir and cook for another 3 minutes until the tomatoes are soft.

Step 6

Mix in the turmeric powder, salt, and black pepper, ensuring the spices coat the vegetables evenly.

Step 7

Drain the bananas and add them to the pot. Pour in the vegetable broth.

Step 8

Reduce the heat and cover the pot with a tight-fitting lid. Let the matooke simmer for about 30-35 minutes, or until the bananas are soft and have absorbed the flavors.

Step 9

Once cooked, mash the bananas gently in the pot using a wooden spoon or potato masher.

Step 10

Adjust seasoning with more salt and pepper if needed.

Step 11

Garnish the mashed matooke with fresh cilantro before serving.

Step 12

Serve the matooke hot, as a side dish or with a protein of your choice.

Nutrition Facts

Serving size	(2265.7g)

Amount per serving	% Daily Value*
Calories	1558.1

Total Fat 23.1g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2338.7mg	0%
Total Carbohydrate 343.0g	0%
Dietary Fiber 46.0g	0%
Total Sugars 171.1g
Protein 28.4g	0%

Vitamin D 0IU	0%
Calcium 222.2mg	0%
Iron 8.3mg	0%
Potassium 6411.7mg	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: 12.3%

Protein: 6.7%

Carbs: 81.0%