Matoke

Matoke is a traditional Ugandan dish made with green plantains that are steamed or boiled until soft and then mashed into a smooth paste. The mashed plantains are often mixed with other ingredients such as beans, nuts, or vegetables to create a variety of dishes. Matoke is a staple food in Uganda and is often served with sauces or as a side dish with other meals. It is known for its soft, creamy texture and slightly sweet flavor.

Recipe
Preparation tips
Serving size
Nutrition value
Types

Here is a simple recipe for matoke, a traditional Ugandan dish made with steamed plantains:

Ingredients:

  • 4 green plantains
  • Salt, to taste
  • Water, as needed
  • 2 tablespoons vegetable oil

Instructions:

  1. Peel the plantains and cut them into small pieces.
  2. Place the plantain pieces in a pot and add enough water to cover them.
  3. Add salt to taste and bring the water to a boil.
  4. Reduce the heat to low and simmer the plantains for 20-25 minutes, or until they are tender.
  5. Heat the vegetable oil in a pan over medium heat.
  6. Add the cooked plantains to the pan and fry them until they are golden brown.
  7. Serve the matoke hot with your choice of sauce or condiment. Enjoy!

Tips for preparation of Matoke

Here is a simple recipe for matoke, a traditional Ugandan dish made with steamed plantains:

Ingredients:

  • 4 green plantains
  • Salt, to taste
  • Water, as needed
  • 2 tablespoons vegetable oil

Instructions:

  1. Peel the plantains and cut them into small pieces.
  2. Place the plantain pieces in a pot and add enough water to cover them.
  3. Add salt to taste and bring the water to a boil.
  4. Reduce the heat to low and simmer the plantains for 20-25 minutes, or until they are tender.
  5. Heat the vegetable oil in a pan over medium heat.
  6. Add the cooked plantains to the pan and fry them until they are golden brown.
  7. Serve the matoke hot with your choice of sauce or condiment. Enjoy!

Matoke serving size

As a rough estimate, a serving of matoke could be considered to be around 1-2 cups

Matoke nutrition value

Matoke is a dish made with plantains that have been cooked and mashed. It can be served with a variety of other ingredients such as meat, vegetables, and sauces, which can affect the overall nutrition profile of the dish. In general, plantains are a good source of dietary fiber, potassium, and vitamin C. They also contain some protein, carbohydrates, and a small amount of fat.

More Matoke types