Sugar-Free Matoke

Delight in the hearty flavors of "Sugar-Free Matoke," a wholesome, savory dish made without added sugar, featuring tender green bananas simmered in a fragrant medley of tomatoes, red bell pepper, onions, garlic, and ginger. This vibrant East African-inspired recipe is infused with warming spices like turmeric and coriander, creating a rich and flavorful base that perfectly complements the natural sweetness of the bananas. Easy to prepare in under an hour and naturally gluten-free, this one-pot wonder is a nutritious choice for anyone seeking a healthy side dish or vegetarian main course. Garnished with fresh cilantro for a burst of freshness, Sugar-Free Matoke is a deliciously satisfying option for weeknight dinners or family gatherings.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 8 pieces green bananas (matoke)
• 1 medium, chopped onion
• 3 medium, chopped tomatoes
• 1 medium, chopped red bell pepper
• 3 minced garlic cloves
• 1 teaspoon, grated ginger
• 2 tablespoons vegetable oil
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon ground coriander
• 1 teaspoon salt
• 2 cups water
• 2 tablespoons, chopped fresh cilantro

Directions

Step 1

Start by peeling the green bananas. To do this, cut off the tips on both ends, make a slit along the length of the banana skin, and carefully peel it off. You may want to wear gloves or oil your hands to prevent staining.

Step 2

Cut the peeled bananas into chunks and set aside.

Step 3

In a large pot, heat the vegetable oil over medium heat.

Step 4

Add the chopped onions and sauté until they are soft and translucent, about 5 minutes.

Step 5

Stir in the minced garlic, grated ginger, chopped tomatoes, and chopped red bell pepper. Cook for another 5 minutes until the tomatoes have softened.

Step 6

Add the ground turmeric, ground coriander, and salt to the pot. Stir well to combine with the vegetables.

Step 7

Add the banana chunks to the pot, stirring gently to coat them with the spice and vegetable mixture.

Step 8

Pour in the water, bring to a boil, then reduce the heat to a simmer.

Step 9

Cover the pot and let it cook for about 20-25 minutes, or until the bananas are tender and the flavors have melded together.

Step 10

Once the matoke is cooked, use a wooden spoon or spatula to roughly mash some of the bananas, thickening the sauce.

Step 11

Taste and adjust the seasoning if necessary.

Step 12

Garnish with fresh cilantro before serving. Serve hot as a side dish or main course.

Nutrition Facts

Serving size	(2373.0g)

Amount per serving	% Daily Value*
Calories	1493.2

Total Fat 31.8g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 17.1g
Cholesterol 0mg	0%
Sodium 2415.9mg	0%
Total Carbohydrate 315.8g	0%
Dietary Fiber 41.5g	0%
Total Sugars 167.5g
Protein 20.5g	0%

Vitamin D 0IU	0%
Calcium 196.1mg	0%
Iron 6.3mg	0%
Potassium 5754.0mg	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: 17.5%

Protein: 5.0%

Carbs: 77.4%