Matoke is a traditional East African dish made from steamed or boiled green plantains,popular in Uganda,Tanzania,and Rwanda for its hearty,nutritious qualities.

To prepare matoke, green bananas are peeled and then either steamed or boiled until they are soft and cooked through. The bananas can be left whole or chopped into smaller pieces before cooking. Often, matoke is seasoned with salt and sometimes other spices or ingredients such as onions, tomatoes, garlic, or chili peppers to add flavor.

The history of matoke traces back to the indigenous communities of East Africa, where bananas have been cultivated for thousands of years. Bananas are a significant crop in the region, and matoke emerged as a way to utilize green bananas in savory dishes. Over time, it became a popular and essential part of East African cuisine, valued for its simplicity, versatility, and nutritional value.

Matoke is typically served as a side dish alongside meat, fish, or stew, or it can be enjoyed on its own as a satisfying vegetarian option. Its soft texture and mild flavor make it a favorite among locals and visitors alike, reflecting the rich culinary heritage of East Africa.

Ingredients :

- Green bananas (plantains)

- Salt to taste

- Optional: onions, tomatoes, garlic, chili peppers for seasoning

Method:

1. Peel the green bananas and chop them into desired pieces.

2. Place the bananas in a pot and cover them with water.

3. Add salt to taste and any optional seasonings.

4. Bring the water to a boil, then reduce the heat and simmer until the bananas are tender, about 20-30 minutes.

5. Once cooked, drain any excess water and serve the matoke hot as a side dish or main meal.

Nutrition Value:

1. Green Bananas (Plantains):

- Calories: Approximately 122 calories per 100g serving.

- Carbohydrates: High in carbohydrates, providing about 31.9g per 100g serving.

- Protein: Low in protein, offering around 1.3g per 100g serving.

- Fat: Negligible fat content, with less than 0.4g per 100g serving.

- Sodium: Low in sodium, typically less than 2mg per 100g serving.

- Cholesterol: Cholesterol-free.

- Vitamins: Rich in vitamin C, vitamin A, and vitamin B6.

- Minerals: Good source of potassium, magnesium, and iron.

- Nutritional Benefit: Green bananas are a good source of resistant starch, which acts as a prebiotic and can improve digestive health. They also provide essential vitamins and minerals necessary for overall well-being.

2. Salt:

- Calories: Negligible caloric value.

- Carbohydrates: No carbohydrates.

- Protein: No protein.

- Fat: No fat.

- Sodium: High sodium content.

- Cholesterol: Cholesterol-free.

- Vitamins: No significant vitamin content.

- Minerals: Primarily consists of sodium.

- Nutritional Benefit: While salt doesn't provide significant nutritional benefits, it enhances the flavor of dishes and is essential for maintaining electrolyte balance in the body in moderation.

3. Optional Ingredients (Onions, Tomatoes, Garlic, Chili Peppers):

(Note: Nutritional values vary depending on quantity and preparation methods.)

- Calories: Vary depending on the amount used.

- Carbohydrates: Vary depending on the amount used.

- Protein: Vary depending on the amount used.

- Fat: Vary depending on the amount used.

- Sodium: Varies depending on the amount used and other seasonings.

- Cholesterol: Cholesterol-free.

- Vitamins: Provide various vitamins such as vitamin C, vitamin A, and vitamin K, depending on the ingredient.

- Minerals: Offer minerals such as potassium, calcium, and iron, depending on the ingredient.

- Nutritional Benefit: These optional ingredients add flavor, texture, and nutritional value to the dish. Onions, tomatoes, garlic, and chili peppers are rich in antioxidants, vitamins, and minerals that contribute to overall health and well-being.