Low Sodium Matoke

Experience the warm, comforting flavors of East Africa with this Low Sodium Matoke recipe, a lighter and heart-healthy twist on the traditional plantain-based dish. Made with tender green bananas simmered in a vibrant medley of tomatoes, carrots, and aromatic spices like turmeric, cumin, and coriander, this dish is a celebration of wholesome ingredients. A splash of lemon juice and fresh cilantro add a refreshing zing, while the use of low-sodium vegetable broth ensures a guilt-free, flavor-packed meal. Perfect as a standalone dish or a side, this savory, nutritious recipe is a satisfying way to enjoy a taste of authentic African cuisine with a modern, health-conscious spin.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 8 pieces Green bananas (matoke)
• 2 tablespoons Vegetable oil
• 1 large, finely chopped Onion
• 3 minced Garlic cloves
• 1 tablespoon, minced Fresh ginger
• 1 medium, chopped Green bell pepper
• 3 large, finely chopped Tomatoes
• 2 medium, diced Carrots
• 2 cups Low-sodium vegetable broth
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Chili flakes
• 2 tablespoons, chopped Fresh cilantro
• 2 tablespoons Lemon juice
• 1 pinch Black pepper

Directions

Step 1

Peel the green bananas and cut them into chunks. Place them in a bowl of water to prevent browning.

Step 2

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

Step 3

Stir in the minced garlic and ginger, and cook for an additional minute until fragrant.

Step 4

Add the chopped green bell pepper and cook for another 3 minutes, stirring occasionally.

Step 5

Add the chopped tomatoes and carrots. Cook for 5 minutes, allowing the tomatoes to break down and form a sauce.

Step 6

Stir in the turmeric, cumin, coriander, and chili flakes, and cook for 2 minutes to release the spices' flavors.

Step 7

Drain the bananas and add them to the pot. Stir well to coat them with the spice mixture.

Step 8

Pour in the low-sodium vegetable broth and bring the mixture to a boil.

Step 9

Reduce the heat to low, cover the pot, and let it simmer for 30 minutes, or until the bananas and carrots are tender.

Step 10

Once cooked, stir in freshly chopped cilantro, lemon juice, and a pinch of black pepper.

Step 11

Taste and adjust seasoning if necessary, keeping in mind the low sodium requirement.

Step 12

Serve the Matoke hot, optionally garnishing with extra cilantro or a wedge of lemon.

Nutrition Facts

Serving size	(2714.9g)

Amount per serving	% Daily Value*
Calories	1643.6

Total Fat 33.3g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 17.4g
Cholesterol 0mg	0%
Sodium 425.6mg	0%
Total Carbohydrate 349.9g	0%
Dietary Fiber 48.7g	0%
Total Sugars 181.3g
Protein 24.4g	0%

Vitamin D 0IU	0%
Calcium 295.0mg	0%
Iron 9.8mg	0%
Potassium 7064.4mg	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: 16.7%

Protein: 5.4%

Carbs: 77.9%