📝 About This Recipe
A staple of the Great Lakes region of East Africa, particularly Uganda, Matoke features starchy highland green bananas transformed into a luxurious, melt-in-your-mouth mash. This dairy-free version simmers the fruit in a rich, aromatic sauce of vine-ripened tomatoes, earthy turmeric, and a touch of creamy peanut butter for depth. It is a soul-warming dish that perfectly balances savory, tangy, and nutty notes in every bite.
🥗 Ingredients
The Star Ingredient
- 10-12 pieces Green Highland Bananas (Matoke) (unripened, firm, and green)
- 1 tablespoon Lemon juice (to prevent browning while peeling)
The Aromatic Base
- 2 tablespoons Vegetable oil (or any neutral oil)
- 1 large Red onion (finely diced)
- 4 pieces Garlic cloves (minced)
- 1 tablespoon Fresh ginger (grated)
- 1-2 pieces Bird's eye chili (seeded and minced for gentle heat)
Sauce and Seasoning
- 3 large Roma tomatoes (finely chopped)
- 1 tablespoon Tomato paste (for richness)
- 1 teaspoon Ground turmeric
- 1 teaspoon Ground cumin
- 1 tablespoon Curry powder (mild or medium)
- 3 cups Vegetable broth (or water)
- 2 tablespoons Natural peanut butter (smooth, unsweetened)
- to taste Salt and Black pepper
For Garnish
- 1/4 cup Fresh cilantro (chopped)
- 2 stalks Green onions (thinly sliced)
👨🍳 Instructions
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1
Prepare a bowl of water mixed with lemon juice. Rub a little oil on your hands and the knife blade to prevent the sticky sap of the green bananas from staining.
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2
Cut off the ends of each matoke banana. Make a shallow longitudinal slit through the skin and peel it away. Place the peeled bananas immediately into the lemon water to prevent oxidation.
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3
In a large, heavy-bottomed pot or Dutch oven, heat the vegetable oil over medium heat.
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4
Add the diced onions and sauté for 5-6 minutes until soft and translucent. Add the garlic, ginger, and chili, stirring for another 2 minutes until fragrant.
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5
Stir in the tomato paste, turmeric, cumin, and curry powder. Cook for 1 minute to 'toast' the spices and deepen the flavor.
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6
Add the chopped tomatoes and a pinch of salt. Cook for 5-7 minutes, mashing the tomatoes with your spoon until they break down into a thick sauce.
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7
Drain the matoke bananas and add them to the pot. Stir well to ensure every banana is coated in the aromatic tomato base.
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8
Pour in the vegetable broth until the bananas are almost submerged. Bring the liquid to a boil.
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9
Reduce the heat to low, cover the pot tightly, and simmer for 20-25 minutes. The bananas are ready when they are yellow-orange in color and easily pierced with a fork.
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10
In a small bowl, whisk the peanut butter with a few tablespoons of the hot cooking liquid until smooth, then stir this slurry back into the pot.
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11
Using a potato masher or a sturdy wooden spoon, gently crush about half of the bananas directly in the pot. This creates a thick, creamy consistency while leaving some chunks for texture.
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12
Season with salt and black pepper to taste. Let it simmer uncovered for 5 more minutes to thicken to your desired consistency.
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13
Remove from heat and stir in half of the fresh cilantro.
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14
Transfer to a serving bowl and garnish with the remaining cilantro and sliced green onions.
💡 Chef's Tips
If you cannot find Matoke, very green (unripe) standard Cavendish bananas or green plantains can be used as a substitute, though cooking times may vary. Always oil your hands before peeling; the sap is incredibly sticky and can be difficult to wash off. For an even creamier texture, you can add half a cup of coconut milk along with the vegetable broth. Don't rush the onion and tomato base; the 'soffritto' is where all the deep umami flavor is built. If the dish becomes too thick, simply whisk in a little more warm broth until it reaches a porridge-like consistency.
🍽️ Serving Suggestions
Serve hot alongside a bowl of Gnut (groundnut) sauce for an authentic Ugandan experience. Pairs beautifully with a side of steamed cabbage or sautéed sukuma wiki (collard greens). Serve with a side of avocado slices to add a fresh, cool contrast to the warm spices. Accompany with grilled meat or fish if you aren't strictly following a plant-based diet. Enjoy with a glass of cold ginger beer or hibiscus tea.