Matokes

Kenyan Matokes Recipe: Vegetarian Plantain Dish with Lemon and Coriander Leaves

Region / culture: Kenya | Preparation time: 10 minutes | Cooking time: 35 minutes | Servings: 4 |

Vegetarian diet

Introduction

Matokes, also known as matoke, is a popular East African dish made from green bananas. This dish is a staple in countries like Uganda, Kenya, Tanzania, and Rwanda. Matokes are typically cooked with onions, chili, and coriander, giving them a flavorful and aromatic taste.

History

The history of matokes dates back to ancient times when bananas were first cultivated in East Africa. The dish has been a traditional favorite among the people of the region for centuries. Matokes are often served at special occasions and celebrations, making them a symbol of unity and togetherness.

Ingredients

8 plantain bananas (matoke)
juice of 1 lemon
1 tbsp ghee or butter
2 onions, sliced
0.5 bunch coriander leaves
1 whole chili
2 cups beef stock

How to prepare

Peel the bananas and soak them in lukewarm water with the juice of one lemon for 2 minutes.
Melt ghee or butter in a large saucepan.
Fry onions, chile, and coriander in the ghee for 3 minutes.
Add the bananas and cover them with 2 cups of beef stock.
Simmer for 30 to 35 minutes.

Variations

Add diced tomatoes for a tangy twist.
Use vegetable stock instead of beef stock for a vegetarian version.
Include coconut milk for a creamy texture.

Cooking Tips & Tricks

Make sure to soak the bananas in lukewarm water with lemon juice to prevent them from turning brown.

- Use ripe but firm bananas for the best texture and flavor.

- Adjust the amount of chili according to your spice preference.

- Stir occasionally while simmering to prevent sticking to the bottom of the pan.

Serving Suggestions

Matokes can be served with rice, chapati, or ugali for a complete meal. Garnish with fresh coriander leaves for added flavor and color.

Cooking Techniques

The key cooking technique for matokes is simmering. This slow cooking method allows the flavors to meld together and the bananas to soften to the perfect consistency.

Ingredient Substitutions

Use plant-based butter for a dairy-free option.

- Substitute green plantains for green bananas if needed.

- Swap out the beef stock for vegetable stock for a vegetarian version.

Make Ahead Tips

Matokes can be prepared ahead of time and reheated before serving. Store in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Serve matokes in a decorative bowl garnished with fresh coriander leaves. Pair with a side of steamed vegetables for a colorful and appetizing presentation.

Pairing Recommendations

Matokes pair well with grilled meat, fish, or poultry. Serve with a side of salad or sautéed greens for a balanced meal.

Storage and Reheating Instructions

Store leftover matokes in an airtight container in the refrigerator for up to 3 days. Reheat in a saucepan over low heat until warmed through.

Nutrition Information

Calories per serving

Each serving of matokes contains approximately 200 calories. This makes it a satisfying and filling meal option.

Carbohydrates

Each serving of matokes contains approximately 30 grams of carbohydrates. Bananas are a good source of complex carbohydrates, providing sustained energy throughout the day.

Fats

There is about 5 grams of fat in each serving of matokes. The butter used in the recipe adds richness and flavor to the dish.

Proteins

Matokes contain around 10 grams of protein per serving. The beef stock used in the recipe contributes to the protein content of the dish.

Vitamins and minerals

Bananas are rich in potassium, vitamin C, and vitamin B6. These nutrients help support heart health, immune function, and overall well-being.

Alergens

Matokes may contain dairy (butter) and beef stock, which can be allergens for some individuals. Be sure to check for any food allergies before consuming this dish.

Summary

Matokes are a nutritious and delicious dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. This traditional East African recipe is a wholesome meal option for the whole family.

Summary

Matokes are a flavorful and nutritious dish made from green bananas. This traditional East African recipe is easy to prepare and full of wholesome ingredients. Enjoy matokes with your favorite side dishes for a satisfying and delicious meal.

How did I get this recipe?

The first time I saw this recipe, I knew it was something special. It was a hot summer day and I was visiting my friend Marie in her cozy little cottage in the countryside. As soon as I walked through the door, I was hit with the most incredible aroma - a delicious blend of spices and herbs that made my mouth water.

Marie greeted me with a warm hug and a mischievous twinkle in her eye. "I've got something special cooking for you today, my dear," she said, leading me into her kitchen.

As I watched her work her magic, I couldn't help but be amazed by her skill and expertise. She moved around the kitchen with grace and precision, chopping, stirring, and seasoning with a confidence that only comes from years of practice.

I asked her what she was making, and she simply smiled and replied, "Matokes." I had never heard of it before, but I could tell from the way she said it that it was going to be something extraordinary.

Marie explained that Matokes were a traditional dish from her homeland, a small village in East Africa. It was a simple yet flavorful recipe that had been passed down through generations of her family.

She showed me how to peel and slice the plantains, then fry them until they were golden brown and crispy. She added a medley of spices and herbs, along with some diced tomatoes and onions, and let it all simmer together until the flavors had melded into a rich and savory sauce.

Finally, she served up the dish in a large, colorful bowl, garnished with fresh cilantro and a squeeze of lemon juice. The aroma was intoxicating, and I couldn't wait to dig in.

As soon as I took my first bite, I knew that Marie had shared something truly special with me. The flavors were unlike anything I had ever tasted - a perfect balance of sweet and savory, with a hint of heat from the spices.

I asked her for the recipe, and she happily obliged. She wrote it down for me on a piece of parchment paper, along with a few tips and tricks to help me master the dish on my own.

Over the years, I have made Matokes countless times, always thinking back to that sunny afternoon in Marie's kitchen. Each time I prepare the dish, I can't help but feel a connection to her and her homeland, as if I am carrying on a tradition that stretches back through the ages.

I have shared the recipe with friends and family, each time adding my own twist or variation to make it truly my own. And every time I do, I am reminded of the power of food to bring people together, to create memories and traditions that will last a lifetime.

So, if you ever find yourself in need of a little taste of East Africa, I encourage you to give Matokes a try. I promise you won't be disappointed. Just remember to savor each bite, and think of the generations of cooks who have lovingly prepared this dish before you.

And who knows, maybe one day you'll pass the recipe on to someone else, sharing a piece of your own culinary heritage with the world. Food has a way of bringing us all together, connecting us across time and space in a way that is truly magical.