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HEALTHY RECIPE

Prepare homemade coconut matoke with these easy steps

Matoke ‘plantain’ is Uganda’s staple food that has been adopted by many countries in East Africa.

In Summary

• Raw bananas are also rich in dietary fibres which is also a highly recommended nutrient for diabetics.

• Matoke ‘plantain’ is Uganda’s staple food that has been adopted by many countries in Africa.

Bananas in coconut sauce
Bananas in coconut sauce
Image: Michelle: Healthy steps

Matoke ‘plantain’ is Uganda’s staple food that has been adopted by several African countries.

With unripe green bananas as the main ingredient, they tend to taste a little blunt unless a bit of spice is thrown in.

There is no need to add fancy ingredients. What you have in your pantry will work just fine.

Bananas are also packed with fibre, prebiotics and probiotics, all of which help with digestion.

Ingredients

  • 5 green bananas, peeled
  • Vegetable oil
  • Coconut cream
  • 2 large onions chopped
  • 8 cloves garlic, grated
  • 2 green chilies(optional)
  • 2 tomatoes, chopped
  • 1 tbsp. concentrated tomato paste
  • 1 tsp. ground cinnamon
  • 2 tbsp. chopped coriander
  • 2 tsp ground black pepper
  • Salt
Unripe bananas are key to good matoke but others tend to mix both unripe and ripe.
Unripe bananas are key to good matoke but others tend to mix both unripe and ripe.
Image: MARGARET WANJIRU

Preparation

Step 1

In a sufuria, add the vegetable oil and chopped onions. Sauté the onions over medium heat until lightly golden.

Step 2

Add the garlic, chillies and tomato paste and cook for 2 minutes then add the chopped tomatoes. Cook over medium heat for 3 minutes.

Step 3

Add a glass of water and coconut milk and allow to simmer.

Step 4

Add the peeled matoke and cover then reduce the heat to low. Cook until soft, but not mushy.

Step 5

Now add the cinnamon, salt, black pepper and chopped coriander and mix gently.

Serve immediately with hot chapati or rice. You can never go wrong adding avocado on the side.