Discover how to make Matoke (Amatoma), a flavorful dish featuring green bananas cooked with meat or beans and seasoned with a blend of spices. Perfect for a hearty meal, this traditional recipe combines tender bananas with savory ingredients, creating a unique and satisfying dish. Follow our easy steps to prepare this delectable meal and enjoy a taste of authentic comfort food.

Ingredients:

- 6-8 green bananas (matoke), peeled and sliced

- 1 lb (450g) beef or chicken, cut into chunks

- 1 cup beans (optional), soaked and cooked

- 1 large onion, finely chopped

- 2 cloves garlic, minced

- 1-inch piece of ginger, grated

- 2 tomatoes, chopped

- 1 green chili, chopped (optional)

- 1 teaspoon ground turmeric

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1 teaspoon paprika

- 1 teaspoon salt (or to taste)

- 1/2 teaspoon black pepper

- 2 tablespoons vegetable oil

- 1 cup water or broth

- Fresh cilantro for garnish

Instructions:

Prepare the Bananas:

  - Peel the green bananas and cut them into chunks. To prevent browning, you can place them in a bowl of water with a splash of lemon juice.

Cook the Meat:

  - In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté until it becomes translucent.

  - Add the minced garlic and grated ginger. Cook for another 2 minutes until fragrant.

  - Add the beef or chicken chunks to the pot and cook until browned on all sides.

Add Spices and Tomatoes:

  - Stir in the chopped tomatoes and green chili (if using). Cook until the tomatoes are soft and the mixture is well combined.

  - Add the ground turmeric, cumin, coriander, paprika, salt, and black pepper. Stir to coat the meat evenly with the spices.

Combine Ingredients:

  - Add the sliced bananas and cooked beans (if using) to the pot. Stir well to mix everything together.

Simmer:

  - Pour in the water or broth and bring to a boil. Reduce the heat to low, cover the pot, and simmer for about 30-40 minutes, or until the bananas are tender and the meat is cooked through.

Finish and Serve:

  - Adjust seasoning to taste. Garnish with fresh cilantro before serving.

Enjoy your Matoke (Amatoma) with a side of rice or bread for a complete meal!

Nutritional Values

Green Bananas (6-8, peeled and sliced)

  - About 89 calories

  - 0.3 grams of fat

  - 23 grams of carbohydrates

  - 1.1 grams of protein

Benefits: High in dietary fiber, vitamins B6 and C, and potassium. Supports digestive health, heart health, and provides sustained energy.

Beef or Chicken (1 lb, cut into chunks)

  - About 250 calories

  - 15 grams of fat

  - 0 grams of carbohydrates

  - 26 grams of protein

Nutritional Value (per 100g of cooked chicken):

  - About 165 calories

  - 3.6 grams of fat

  - 0 grams of carbohydrates

  - 31 grams of protein

Benefits: High in protein, essential for muscle repair and growth. Beef provides iron and zinc, while chicken is a lean protein source that supports overall health.

Beans (1 cup, optional, soaked and cooked)

  - About 225 calories

  - 0.9 grams of fat

  - 40 grams of carbohydrates

  - 15 grams of protein

Benefits: High in protein and fiber, beans support digestive health, help stabilize blood sugar levels, and provide essential minerals like iron and potassium.

Large Onion (1 onion, finely chopped)

  - About 44 calories

  - 0.1 grams of fat

  - 10 grams of carbohydrates

  - 1 gram of protein

Benefits: Provides antioxidants, vitamins, and minerals. Supports immune health, has anti-inflammatory properties, and may help reduce the risk of heart disease.

Garlic (2 cloves, minced)

  - About 5 calories

  - 0 grams of fat

  - 1 gram of carbohydrates

  - 0.2 grams of protein

Benefits: Contains allicin, which has anti-inflammatory and antioxidant properties. Supports immune function and cardiovascular health.

Ginger (1-inch piece, grated)

  - About 5 calories

  - 0.1 grams of fat

  - 1 gram of carbohydrates

  - 0 grams of protein

Benefits: Known for its anti-nausea and anti-inflammatory properties. Supports digestive health and can help with reducing muscle pain.

Tomatoes (2 tomatoes, chopped)

  - About 33 calories

  - 0.4 grams of fat

  - 7 grams of carbohydrates

  - 1.6 grams of protein

Benefits: Provides vitamins A and C, lycopene, and dietary fiber. Supports heart health, skin health, and digestion.

Green Chili (1, chopped, optional)

  - About 6 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.3 grams of protein

Benefits: Contains capsaicin, which can boost metabolism and add spiciness. Provides a flavorful kick and can aid in digestion.

Ground Turmeric (1 teaspoon)

  - About 8 calories

  - 0.2 grams of fat

  - 1.4 grams of carbohydrates

  - 0.3 grams of protein

Benefits: Contains curcumin, which has strong anti-inflammatory and antioxidant properties. Supports joint health and overall inflammation reduction.

Ground Cumin (1 teaspoon)

  - About 8 calories

  - 0.5 grams of fat

  - 1 gram of carbohydrates

  - 0.4 grams of protein

Benefits: Aids digestion, supports metabolism, and provides antioxidants.

Ground Coriander (1 teaspoon)

  - About 6 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.3 grams of protein

Benefits: Contains antioxidants and supports digestion. It may help reduce inflammation and improve blood sugar levels.

Paprika (1 teaspoon)

  - About 6 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.3 grams of protein

Benefits: Contains antioxidants and can add flavor without added salt. Supports immune health and may have anti-inflammatory effects.

Salt (1 teaspoon, or to taste)

  - About 0 calories

  - 0 grams of fat

  - 0 grams of carbohydrates

  - 0 grams of protein

Benefits: Enhances flavor. Use in moderation to manage sodium intake.

Black Pepper (1/2 teaspoon)

  - About 6 calories

  - 0.3 grams of fat

  - 1 gram of carbohydrates

  - 0.3 grams of protein

Benefits: Contains piperine, which may improve nutrient absorption and metabolism. Adds a spicy kick.

Vegetable Oil (2 tablespoons)

  - About 120 calories

  - 14 grams of fat

  - 0 grams of carbohydrates

  - 0 grams of protein

Benefits: Provides essential fatty acids. Choose healthy oils for better health.

Water or Broth (1 cup)

  - About 10 calories

  - 0 grams of fat

  - 2 grams of carbohydrates

  - 0 grams of protein

Benefits: Adds flavor and hydration without adding many calories.

Fresh Cilantro (for garnish)

  - About 1 calorie

  - 0 grams of fat

  - 0 grams of carbohydrates

  - 0 grams of protein

Benefits: Provides vitamins A, C, and K, and antioxidants. Supports immune health and adds a fresh flavor.