Ugandan Matoke – Cooked plantains in a rich tomato and peanut sauce

Ugandan Matoke – Cooked Plantains in a Rich Tomato and Peanut Sauce

Matoke, also known as amatooke or ebitookye, is a traditional Ugandan dish made with green plantains cooked in a flavorful tomato and peanut sauce. A staple in Ugandan households, Matoke is known for its rich, creamy texture and deep, savory-sweet flavor. This dish is not only popular in Uganda but also enjoyed across East and Central Africa, where plantains are a dietary staple.

A Dish with Many Names Across Africa

Matoke is widely recognized under different names and variations throughout Africa:

• East Africa: Matoke (Uganda, Kenya, Rwanda, Tanzania, Burundi), Ibihaza (Rwanda – when cooked with pumpkin), Igitoki (Burundi)
• West Africa: Fufu de banane (Ivory Coast, Cameroon), Kelewele (Ghana – when fried and spiced)
• Central Africa: Liboke ya Makemba (DR Congo – plantains steamed in banana leaves)
• Caribbean & Latin America: Similar to Mofongo (Puerto Rico) and Mangú (Dominican Republic)

In Uganda, Matoke is traditionally cooked with peanut sauce (g-nut sauce) for a creamy, nutty flavor, but it can also be prepared with beef or chicken stew for a heartier meal.

Recipe Overview (Quick Facts Section)

• Preparation Time: 15 minutes
• Cooking Time: 35 minutes
• Calories per Serving: 530 kcal
• Cooking Difficulty: Easy
• Lifestyle Suitability: Vegan (if made without meat), Gluten-Free, High-Fiber
• Countries Where the Meal is Popular: Uganda, Rwanda, Kenya, Tanzania, Burundi, DR Congo

Detailed Description:

Matoke is a fundamental dish in Ugandan households, often prepared for lunch or dinner. The dish features green plantains, peeled and slow-cooked until tender, then simmered in a thick, aromatic sauce made with tomatoes, peanuts, onions, and spices. The addition of peanut butter not only enhances the flavor but also increases the dish’s protein and healthy fat content.

Matoke can be enjoyed on its own or served alongside grilled meats, fish, or beans for a complete meal. The dish is commonly eaten with hands, using the soft plantains to scoop up the delicious sauce.

For those looking to enjoy an authentic taste of Uganda, this recipe is a perfect introduction to East African cuisine!

Ingredients (Serving for 2 People)

✅ For the Matoke:

✔ 5 green plantains (peeled and chopped)
✔ 2 cups water or vegetable broth
✔ 1 tbsp vegetable oil
✔ 1 onion, finely chopped
✔ 2 garlic cloves, minced
✔ 1 tomato, chopped
✔ 1 tsp turmeric
✔ ½ tsp salt
✔ ½ tsp black pepper
✔ ½ tsp smoked paprika (optional)
✔ ½ tsp cumin (optional)
✔ ½ cup roasted peanuts (ground) or ¼ cup peanut butter

✅ For the Garnish & Sides:

✔ Fresh coriander (chopped)
✔ 1 lemon wedge (for acidity)
✔ Side of steamed collard greens (sukuma wiki) (optional)

Items NOT Included in Delivery:

• You will need fresh lemon and coriander, which are not included in the recipe kit.

List of Utensils Required:

• 1 medium-sized pot for cooking plantains
• 1 frying pan for sauce preparation
• 1 wooden spoon
• 1 sharp knife
• 1 cutting board

Nutritional Information (Per Serving & Per 100g)

Step-by-Step Cooking Instructions

Step 1: Peel and chop the green plantains into medium-sized chunks. In a pot, bring 2 cups of water or vegetable broth to a boil. Add the plantains and let them cook for 15 minutes until soft.

Step 2: In a separate pan, heat 1 tbsp oil and sauté onions and garlic until soft. Stir in the chopped tomatoes and cook for 3 minutes until they break down. Add turmeric, salt, black pepper, smoked paprika, and cumin. Stir well.

Step 3: Add the ground peanuts or peanut butter to the tomato mixture. Pour in a little plantain broth and mix until a smooth, thick sauce forms.

Step 4: Drain the cooked plantains and gently mash them with a wooden spoon. Pour the peanut sauce over the plantains and mix to coat evenly. Garnish with fresh coriander and serve with a lemon wedge.

Explore Related Categories & Subcategories

• Shop African Spices
• Shop Cooking Oils

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