Uganda • Africa • easy • 55 mins
Uganda Matoke (Steamed Green Bananas)
Description
Matoke is a traditional Ugandan dish made from green bananas that are steamed and often served as a staple food. It holds cultural significance as a symbol of hospitality and is commonly prepared for family gatherings and celebrations.
Ingredients
- 10 green bananas (matoke)
- 1 onion, chopped
- 2 tomatoes, chopped
- 2 tablespoons vegetable oil
- Salt to taste
- Water as needed
Instructions
- Peel the green bananas and cut them into halves or quarters.
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onions and sauté until translucent.
- Stir in the chopped tomatoes and cook until soft.
- Add the bananas to the pot and season with salt.
- Pour in enough water to cover the bananas halfway.
- Cover the pot and steam the bananas for about 30-40 minutes, or until they are tender.
- Once cooked, mash the bananas gently with a fork or serve them whole.
Nutritional Information
Calories: 150 per serving
Servings: 4
Dietary: dairy-free, gluten-free, vegan
Health Benefits
Matoke is rich in dietary fiber, which aids digestion and promotes gut health. The green bananas are a good source of potassium, helping to regulate blood pressure and support heart health. Additionally, the dish is low in calories and free from common allergens, making it a suitable option for various dietary preferences. The use of fresh vegetables like onions and tomatoes adds vitamins A and C, enhancing immune function and overall wellness.
Cultural Significance
Matoke is not only a staple food in Uganda but also plays a vital role in social gatherings and family events. It is often served with meat, vegetables, or sauces, showcasing the communal aspect of Ugandan dining.
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