Low Sodium Matooke
Discover the wholesome flavors of traditional Ugandan cuisine with this Low Sodium Matooke recipe, a heart-healthy twist on a beloved classic! Made with tender green plantains, vibrant tomatoes, aromatic garlic, and a touch of turmeric, this dish is a savory, nutrient-packed delight that’s perfect for anyone looking to reduce their sodium intake without sacrificing flavor. Slow-simmered to perfection, the plantains are gently mashed to create a creamy, comforting base, while fresh cilantro adds a refreshing finishing touch. Ready in under an hour, this easy, one-pot recipe is naturally gluten-free, vegan-friendly, and bursting with earthy spices. Serve it as a satisfying main or a versatile side dish, ideal for family dinners or meal prep!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 6 Green plantains
- 1 medium Onion
- 3 cloves Garlic
- 2 medium Tomato
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 teaspoon Coriander powder
- 0.5 teaspoon Ground turmeric
- 0.5 teaspoon Black pepper
- 2 cups Water
- 2 tablespoons Fresh cilantro
Directions
Step 1
Peel the green plantains and cut them into halves. Soak in water with 1 tablespoon of lemon juice to prevent browning.
Step 2
Finely chop the onion and garlic cloves. Dice the tomatoes.
Step 3
Heat olive oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.
Step 4
Add the garlic and continue to sauté for another 2 minutes until fragrant.
Step 5
Stir in the diced tomatoes, coriander powder, ground turmeric, and black pepper. Cook for 3-4 minutes until tomatoes soften.
Step 6
Drain the plantains and add them to the pot. Stir well to coat them with the spice mixture.
Step 7
Add 2 cups of water and the remaining 1 tablespoon of lemon juice. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes or until the plantains are tender.
Step 8
Check occasionally and add a bit more water if necessary to prevent sticking.
Step 9
Once done, use a fork or potato masher to gently mash the plantains to your desired consistency.
Step 10
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
| Serving size | (2154.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1758.0 |
| Total Fat 31.1g | 0% |
| Saturated Fat 5.1g | 0% |
| Polyunsaturated Fat 2.8g | |
| Cholesterol 0mg | 0% |
| Sodium 2401.6mg | 0% |
| Total Carbohydrate 392.4g | 0% |
| Dietary Fiber 30.7g | 0% |
| Total Sugars 117.6g | |
| Protein 19.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 152.4mg | 0% |
| Iron 7.3mg | 0% |
| Potassium 6192.6mg | 0% |
Source of Calories