Ugandan Matoke

May 15, 2023May 15, 20230 22
Ugandan Matoke Recipe
in Main

Prep

15 min

Cook

30 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

8 -10 plantains
1 lemon , juice of ( optional )
oil ( for frying )
1 onion , chopped
2 -3 tomatoes , chopped ( or canned whole tomatoes , drained )
1 green bell pepper , chopped
3 -4 garlic cloves , crushed
1 chili pepper , chopped ( optional )
cayenne pepper ( to taste ) or red pepper ( to taste )
1 lb ground beef ( optional ) or 1 lb beef stew meat , cut in bite-sized pieces ( optional )
1 cup beef broth ( optional ) or 1 cup beef stock ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
540
Sugar
23g
Fat
32g
Ugandan Matoke is a delicious and hearty dish that is enjoyed by many in East Africa. It is traditionally made with plantains, which are a starchy fruit that is similar to bananas. Plantains are peeled, sliced, and then fried until they are golden brown and crispy. They are then simmered in a flavorful tomato-based sauce, along with beef (if using) and vegetables. This dish is often served with rice or Ugali, which is a type of maize porridge.

Instructions

1.Peel the plantains and slice them into 1 inch rounds.
2.In a pan, heat oil and fry the plantains until golden brown. Drain on a paper towel and set aside.
3.In the same pan, sauté onion, green bell pepper, garlic, and chili pepper until tender.
4.Add the chopped tomatoes and cayenne pepper to taste. Simmer for 5 minutes.
5.Add the ground beef or beef stew meat (if using) and stir until browned. Pour in the beef broth or beef stock (if using) and bring to a boil.
6.Add the fried plantains and let it simmer for 10-15 minutes until the sauce thickens and the plantains are tender.
7.Serve hot with rice, Ugali, or any staple food of your choice.

PROS

This dish is easy to prepare and uses simple ingredients that are readily available.

It is a great source of carbohydrates and protein.

It is flavorful and satisfying.

CONS

This dish is high in calories and may not be suitable for people trying to lose weight or maintain a low-calorie diet.

It may not be suitable for people with diabetes due to its high carbohydrate content.

HEALTH & BENEFITS

Plantains are an excellent source of dietary fiber, vitamin C, and potassium.
They also contain significant amounts of vitamin B6 and magnesium.
Beef is a great source of protein, vitamin B12, and iron.
Iron is important for the formation of red blood cells and helps prevent anemia.
The tomatoes, onion, and green bell pepper in this dish are also rich in vitamins and antioxidants.

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