Soy-Free Matoke

Dive into the comforting flavors of Uganda with this Soy-Free Matoke recipe—an easy-to-make, plant-based meal that’s both hearty and nourishing. Featuring tender green plantains simmered with a medley of vibrant vegetables like carrots, green peas, and red bell pepper, this dish is infused with aromatic spices like turmeric and cumin for a warm, earthy flavor profile. Perfect for those avoiding soy, this recipe is naturally gluten-free and brimming with wholesome ingredients. Ready in just over an hour, this one-pot wonder is a satisfying dinner option for the whole family, served hot and garnished with fresh cilantro for a burst of color and zest. Whether you’re exploring African cuisine or looking for a comforting, healthy meal, this matoke is sure to impress.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 6 pieces Green plantains
• 3 tablespoons Vegetable oil
• 1 medium, diced Onion
• 3 minced Garlic cloves
• 3 medium, chopped Tomatoes
• 1 chopped Red bell pepper
• 2 sliced Carrots
• 1 cup Green peas
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 cups Water
• 0.25 cup, chopped Cilantro

Directions

Step 1

Begin by peeling the green plantains. To do this, cut off the ends of each plantain, make a shallow score along the skin, and then peel off the skin. Slice the plantains into 2-inch pieces.

Step 2

Heat the vegetable oil in a large pot over medium heat. Add the diced onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Add the minced garlic and continue to sauté for another 2 minutes until fragrant.

Step 4

Stir in the chopped tomatoes and cook until they soften and start to break down, approximately 5 minutes.

Step 5

Add the chopped red bell pepper, sliced carrots, and green peas. Stir to combine and cook for another 3 minutes.

Step 6

Mix in the turmeric powder, cumin powder, salt, and black pepper. Stir to coat the vegetables evenly with the spices.

Step 7

Add the sliced plantains to the pot, stirring gently to combine with the vegetables and spices.

Step 8

Pour in the water and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20-25 minutes or until the plantains and vegetables are tender.

Step 9

Check occasionally and give the mixture a gentle stir to prevent sticking to the pot.

Step 10

Once cooked, remove from heat, sprinkle with chopped cilantro, stir gently, and serve hot.

Nutrition Facts

Serving size	(2540.2g)

Amount per serving	% Daily Value*
Calories	1976.9

Total Fat 44.1g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 25.8g
Cholesterol 0mg	0%
Sodium 2444.3mg	0%
Total Carbohydrate 413.2g	0%
Dietary Fiber 43.8g	0%
Total Sugars 119.3g
Protein 29.5g	0%

Vitamin D 0IU	0%
Calcium 211.0mg	0%
Iron 10.6mg	0%
Potassium 7262.4mg	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: 18.3%

Protein: 5.4%

Carbs: 76.2%