HEALTHY EATING

How to make matoke

They are full of dietary fibres and resistant starch. This helps ensure digestive health

In Summary

• They are full of dietary fibres and resistant starch. This helps ensure digestive health

A plate of matoke
A plate of matoke
Image: FRANCO ZAIDI

Matoke is a stew made from green bananas that is highly enjoyed in Eastern Africa.

The word “matoke” is from Uganda and is used across the borders. You might come across the words “ebitooke” from northwestern Tanzania, “igitoki” in Rwanda and Burundi, but they all are the same recipe.

The only difference is additional ingredients, such as meats, fish, peanut sauce or vegetables, such as potatoes, arrow roots, cabbage, and so on.

Green bananas are full of dietary fibres and resistant starch (a type of indigestible carbohydrate that functions like fiber). This plays an essential role in ensuring digestive health. Fibres take longer to digest, which in turn induces the feeling of satisfaction and fullness.

As a banana ripens and turns yellow, the starch in it turns into sugar. For this reason, unripe (green) bananas are high in starch.

Potassium is another benefit that is crucial in proper kidney function and also a vasodilator (helps in ensuring the blood pressure levels are in check).

In the East African highlands, green bananas are the familiar type, but green plantain or Thai green bananas can be a substitute.

Bananas are very low in fat and protein. A balanced dietary meal, matoke with beans (for proteins), is one way to go.

 

Ingredients

5 Green matoke

200g Kidney beans, drained

3 tablespoons Oil

1 Large onion chopped

2 Large tomatoes chopped

1 teaspoon grated ginger

2 cloves garlic chopped

½ cup stock with water

½ teaspoon cumin

½ teaspoon of paprika

1 bunch coriander chopped

Salt and pepper to taste

 

Directions

Wash the bananas very well. Chop off the ends.

Boil in hot water for 10 mins, then remove from heat (This will ease peeling off the skin and soften them). Allow to cool before removing the skin.

Heat oil in a saucepan, then add onions and stir for a few minutes.

Add the cumin, garlic and ginger. Stir continuously for about a minute, then add the tomatoes and the beans.

Pour in the stock with a dash of salt. Add the paprika and cover the pan.

Allow to simmer for about 10 mins.

Throw in the bananas. Leave to simmer for additional 5 mins under low heat, then add the coriander.

Use a wooden spoon to slightly mash the content of the pot to the thickness you desire.

Remove from heat and enjoy.