Matoke with beans

Matoke, known in English as East African Highland banana, is a staple around East Africa, especially Uganda and Tanzania. The meal prepared from unripe, green matoke is also called "matoke".

Green bananas, also called cooking bananas, are a dietary staple around Africa, the Caribbean, South America and Southeast Asia; and matoke is just one of them. They are rich in potassium and are a good source of soluble fibre. These bananas are also quite starchy and need to be eaten with other food sources.

Matoke is known as the national dish of Uganda and is eaten at most meals. Like most staple foods, it is readily available cheap and filling. These green bananas in the East African highlands are usually mashed, pounded or boiled. They are usually eaten with meat, fish or peanut sauce; and some vegetables.

In this recipe, we've added beans for added protein. It's therefore suitable for vegetarians and vegans, and it's very easy to prepare. Apart from matoke, all the ingredients for this delicious dish are creamer.

What makes matoke good for cooking is its high starch content; which you won't find in many bananas. Matoke is usually available in immigrant shops in Oslo. 

Ingredients

  • 4 Green matoke
  • 2 tablespoons of oil
  • 1 onion, chopped
  • 1 tsp grated ginger
  • 2 cloves of garlic, chopped
  • ½ tsp cumin
  • 1 tin of chopped tomatoes or 400g
  • ½ tin of kidney beans or 200 g, drained
  • ½ cup vegetable stock or water
  • ½ tsp chilli flakes
  • Salt to taste
  • ½ cup chopped coriander

Instructions for use

  1. Wash the bananas well. Remove the tops and ends.
  2. Boil in hot water for 10 minutes, then remove from heat.
    Allow to cool before removing the peel.
  3. Heat oil in a saucepan.
    Add the onion to the pan and stir for a few minutes until the onion becomes transparent.
  4. Add the cumin, garlic and ginger.
  5. Stir continuously for about 1 min, then add the chopped tomatoes and beans.
  6. Pour in stock or water with a pinch of salt.
  7. Add the chilli flakes and cover the pan.
  8. Simmer for about 10 minutes.
  9. Pour in the bananas.
  10. Simmer for a further 5 minutes over a low heat, then add the coriander.
  11. Use a wooden spoon to lightly mash the contents of the pot to the desired consistency.
  12. Remove from heat and serve.

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