East African Delicacy - Matoke (green bananas)

Matoke, Spinach & Bean stew

Today I share a meal that in many ways is a delicacy to us guys in East Africa. Matoke, cooked green bananas and bean stew. An easy, mild dish, very filling.

Nutrition Info: Serving Size: 1 (450 g)

AMOUNT PER SERVING	% DAILY VALUE
Calories from Fat 13	3%
Total Fat 1.5 g	2%
Saturated Fat 0.6 g	2%
Cholesterol 0 mg	0%
Sodium 19.5 mg	0%
Total Carbohydrate 121.5 g	40%
Dietary Fiber 9.9 g	39%
Sugars 57.2 g	228%
Protein 5.8 g	11%

Matoke Recipe

Ingredients

8 Green bananas (peeled and cubed)
Onion
3 Tomatoes
Coriander
1/2 cup Coconut milk
1/2 tsp of Turmeric
1 tbsp Oil
Salt & Pepper

Method

So start by cutting and frying the onions. Add your cut tomatoes and cover, let them simmer until they are cooked. Add the bananas, turmeric, salt and pepper to taste. Pour in chicken stock or Knorr cube mixed in a warm cup of water. Cover and let the bananas cook, adding hot water to ensure they don’t dry up.

Please resist the urge to stir too often as the bananas will break into smaller pieces. Once they are almost ready add the coconut milk and coriander, stir, cover for another 2-3 min. Turn off the heat, your are good to go.

Remember the stew can be as thick or as thin as you wish it to be, but thick is definitely better. You can enjoy them with meat stew, minced meat, chicken steak etc be creative. You can also incorporate meat into the process, in that once the onions are ready, you add in your cubed meat pieces, cook until ready, add in tomatoes and follow above process. Delicious too!

Spinach and beans recipe

Ingredients

Spinach
Onion
1 tbsp butter
1/2 cup cream or milk
Baby spinach
Salt and pepper to taste

Method

Add butter in pan, once melted stir in your onions, let them cook for a minute. Pour in your milk or cream and let it cook for a while, until it thickens. Once done, add in your spinach, having washed them earlier on and allowed the water to drain

Mix in well, add salt and pepper to taste and after 4 minutes you are good to go. Ensure the milk is good and thick so that when you add in your spinach, it doesn’t take a lot of cooking to thicken the mix.

Simplified Bean Stew

Ingredients

11/2 cup cooked beans
Onion
2 tomatoes
Beef broth
Salt
Oil
Coriander, Optional

Method

Heat oil in pan, add the onions. Cook for 1 minute then add the tomatoes, beef broth and cover. Let them simmer for another 2 minutes

Add the beans, salt and 1 cup of hot water or beef broth and allow the stew to cook for another 15 minutes, adding water where necessary. We believe the longer the stew cooks, the sweeter it becomes, but be the judge of your stew as well.

Mix in the coriander and serve!

Enjoy!

Source: chumbidelicacies.wordpress.com