Whole30 Matoke

Transform your mealtime with this hearty and flavorful Whole30 Matoke, a wholesome twist on the traditional East African dish. This recipe features tender green plantains simmered to perfection in a fragrant medley of coconut oil, tomatoes, garlic, and warm spices like cumin, coriander, and turmeric. Packed with nutrient-rich vegetables such as carrots and bell peppers, and finished with a sprinkle of fresh cilantro for a burst of freshness, this one-pot meal is as nourishing as it is satisfying. Ready in under an hour, Whole30 Matoke is perfect for a healthy weeknight dinner or a comforting side dish. Whether you’re following a Whole30 plan or simply looking for a delicious plantain recipe, this dish is a must-try!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 6 pieces Green plantains (matoke)
• 2 tablespoons Coconut oil
• 1 medium, chopped Red onion
• 3 minced Garlic cloves
• 1 inch piece, grated Ginger
• 3 medium, chopped Tomatoes
• 1 chopped Green bell pepper
• 2 sliced Carrots
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric
• 1 teaspoon Salt
• 0.5 teaspoon Freshly ground black pepper
• 2 cups Vegetable broth
• 0.25 cup, chopped Fresh cilantro

Directions

Step 1

Peel the green plantains and cut them into chunks approximately 1 inch thick.

Step 2

In a large pot, heat the coconut oil over medium heat. Add the chopped red onion and cook until it becomes soft and translucent, about 5 minutes.

Step 3

Stir in the minced garlic and grated ginger, cooking for another 1 minute until fragrant.

Step 4

Add the chopped tomatoes, green bell pepper, and sliced carrots to the pot. Cook for another 5 minutes until the vegetables begin to soften.

Step 5

Mix in the ground cumin, ground coriander, turmeric, salt, and black pepper. Cook for 1 minute to toast the spices slightly.

Step 6

Add the plantain chunks to the pot, stirring to combine with the vegetables and spices.

Step 7

Pour in the vegetable broth and bring the mixture to a boil. Lower the heat to a simmer, cover the pot, and let it cook for about 30 minutes or until the plantains are tender and have absorbed the flavors.

Step 8

Gently mash some of the plantains with a wooden spoon to add texture to the dish.

Step 9

Stir in the chopped cilantro just before serving.

Step 10

Serve the Whole30 Matoke hot, either as a main dish or alongside grilled proteins for a complete meal.

Nutrition Facts

Serving size	(2406.9g)

Amount per serving	% Daily Value*
Calories	1949.3

Total Fat 36.4g	0%
Saturated Fat 24.8g	0%
Polyunsaturated Fat 2.3g
Cholesterol 0mg	0%
Sodium 3544.1mg	0%
Total Carbohydrate 422.0g	0%
Dietary Fiber 42.5g	0%
Total Sugars 190.4g
Protein 30.1g	0%

Vitamin D 0IU	0%
Calcium 235.9mg	0%
Iron 10.9mg	0%
Potassium 7788.6mg	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: 15.3%

Protein: 5.6%

Carbs: 79.0%