This is a popular Kenyan plantain recipe loved by many people. By including high-potassium foods in meals, you will aid the control of blood pressure. Matoke Recipe (Ugandan beef and plantain stew) | Whats4eats I’ve never used green onions, I bought them for another dish I want to try but I don’t have all the ingredients for it yet. Heat oil, fry onions till translucent then add tomatoes fry to form a nice paste. It also lowers the chances of heart disease since the cholesterol levels in the blood are reduced. Mashed potato waffles are a great way to use up leftover mashed potatoes (just thin them out with water before using them) and they cook up quickly. But he walked in just when the matoke was ready and was too hungry to wait for me to finish up. This time I just used sweet potatoes. Making, eating and sharing good food are a splendid way to start, brake and end a day! Kids love this and it's easy to prepare #themechallenge. matoke pre boiled • potatoes pre boiled • a kg matumbo well cooked • diced Carrots • tomatoes peeled and diced • big onions diced • Green, yellow and red bell peppers diced • fresh dhania shredded See recipes for Matoke,Irish Potatoes, Veges and Matumbo combo too. I like them because they’re so easy to cook and flavour. Add in salt and black pepper and stir, allow to cook for a few minutes. Consuming fiber lowers the risk of heart disease and diabetes. They’re not fussy, just peel, cut, put them in a pot with some water or stock and whatever else you want to use for flavouring and let simmer under low fire. This time I just used sweet potatoes. The mineral plays a significant role in over 100 enzymatic reactions in the body. 70 homemade recipes for matoke potatoes from the biggest global cooking community! Prepare Irish potatoes 1. Add the plantains and salt. Sorry, your blog cannot share posts by email. Onions, tomatoes and carrots are my basic additions every time I make matoke. See recipes for Potato,matoke with beef stew#themechallenge#potatoes too. Heat the oil over medium-low heat to 325 F. Cook the potatoes in the oil for 6 to 8 minutes, or … Heat the oil in a pan that is large enough to hold all the food. Learn how your comment data is processed. Simmer for a few minutes, finish with fresh dhania and serve hot. However, such foods aren’t safe for people with high potassium levels in blood or kidney disease. One cup serving of this delicacy has 534 milligrams of this mineral. Only requires few ingredients. Cover the food and simmer over the reduced heat till the meat is done and bananas are tender. See recipes for 'Mayai Mwitu' Deviled Eggs With Uber-Kenyan Kachumbari, Matoke too. This is a form of carbohydrate that can’t be broken down by digestive enzymes, therefore, acting more like fiber. After cooking your tomatoes and onions until tender, you will then proceed to add garlic and bell pepper and cook for an additional three minutes. You're also going to want to set up a couple of sheet pans lined with thick paper (e.g., brown paper grocery bags) nearby. My favourite new method, this is a real game changer: Boil small potatoes in their skins, then drain and cover with a cloth for a few minutes. I learned that from my Mother. This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply. It also contains sugar that helps regulate blood sugar, lower blood cholesterol, and manage weight. Once done, you can serve the delicacy when hot. Put each potato into a clean tea towel and squash so it slightly bursts, then place on a baking tray. When ripe, they are very sweet and can be eaten as normal fruit. This time I’m adding green pepper (I have the remnants of one in the fridge that are beginning … Reduce the heat and simmer until the pieces are fork tender but not soggy, about 10 minutes. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), Click to email this to a friend (Opens in new window), Click to share on Tumblr (Opens in new window), Click to share on Pocket (Opens in new window). Add the meat and continue frying as you stir until your beef is almost done. Instructions to make Matoke: Put meat in a sufuria and fly it for 6 minutes add cooking oil and onions in the sufuria Add tomatoes then add potatoes and cook for a while Add bananas,salt and tumeric Yes ma’am! Ingredients. Here is how you cook it. Step 1. 222 homemade recipes for matoke from the biggest global cooking community! Matoke (cooked bananas and potatoes) Everlyne Chinyavu Kilifi. After If green matoke are left for too long, they will ripen as ordinary bananas would. Slice the plantains into 1-inch chunks, place in a pot of salted water, using 1/2 teaspoon per quart of water, and bring to a boil. 6 pcs bananas ... 2 beef cubes to taste Salt 1/2 tsp garam masala Steps. Below is a detailed explanation of some of the health benefits of matoke. You'll never microwave cold mashed potatoes again! peel matoke combined with sweet potatoes, 2:1 ratio respectively. It was that good! Now, the plan was I would fold in some beans once the matoke is cooked and make a side of vegetables (mchicha). Simply eliminate the beef and use water or vegetable stock. A one-cup serving of matoke has 3.6 grams of fiber, which meets your daily value of 14 percent. Matoke (the fruit) seems to be cooked by the same logic as potatoes. Nutritionally, matoke is an excellent source of minerals, fiber, and vitamins. rinse in water then drain and place in a sufuria. After cooking your tomatoes and onions until tender, you will then proceed to add garlic and bell pepper and cook for an additional three minutes. Onions, tomatoes and carrots are my basic additions every time I make matoke. Requires little stirring so it leaves me free to do other things. Add ground dhana jeera or a mixture of ground tumeric, coriander and cumin seeds. Add in the matoke and potatoes, gently mix in with the vegetables and matumbo. You can cook spicy matoke with potatoes in an almost similar fashion to that of beef. Continue boiling with reduced heat then simmer when the bananas are nearly cooked. Learn how to prepare matoke, a variety of banana indigenous to southwest Uganda. Matoke can either be cooked separately and served with a stew or as one dish including other ingredients such as Vegetables, Potatoes or beef. Prepare Beef ##### The ingredients needed to make Beef stew, with matoke: 1. I learned that from my Mother. Add spices to give the food the taste you desire. Once the tomatoes are cooked, add 1 1/2 cups of water and bring to a boil. They are inexpensive and make a great, filling ingredient in your main dishes. Enter your email address to subscribe to this blog and receive notifications of new posts by email. 4. One cup of matoke contains 39 percent of your daily Vitamin B-6 daily value. Enjoy my take on Kenya style Matoke/ green bananas, very easy chakula(food) to make delicious. Coast. 5. Although matoke is simply a yellow banana that is unripened, it has many health benefits sometimes surpassing the ripened variety. Make ready beef 1. Twitter: https://twitter.com/ Facebook: https://www.facebook.com/ebrutvkenya/ Start by making simple mashed potatoes and make them your own by adding bacon, chives, or cheese. This time I’m adding green pepper (I have the remnants of one in the fridge that are beginning to shrivel up), garlic, beans and some green onions. I also like to mix them with potatoes and sweet potatoes. Just like eating a ripe yellow banana, matoke has a high potassium content. Potatoes are one of my favorite grocery items to cook with. The most common methods of cooking matoke are boiling, steaming, or roasting. READ ALSO: Jinsi ya kumshinda jamaa kutoka 'Kisii' kuandaa matoke- Picha. Add in the cooked matumbo, thoroughly mix with the vegetables, cover and allow a few minutes to cook. They're inexpensive, flavorful, nutritious, and you can cook them in hundreds of ways. View all posts by aika. Step One: Begin by cutting both ends of the banana under running water. Vegetarian Matoke: Matoke is just as tasty when served as a vegetarian meal. When you don’t have a lot of money to spare on groceries, you can really utilize potatoes to make inexpensive meals and stretch your food and your dollars. Take Cooking oil 1. So here’s her tips: Be careful not to use a very sharp knife. Reduce the heat and add the chopped green bananas. You just have to get a good sear on the meat using dry heat, then tenderize it with moist heat. Get this simple Matoke Recipe. Here are 11 cheap meals to make with potatoes. I also like to mix them with potatoes and sweet potatoes. Take Dhania 1. 3. So this is what he had: Matoke with a side of beans! Once they are cooked, the flesh turns yellow and should soften to about the same consistency as potatoes. Get Salt 1. only have to add peeled potatoes and chopped bell pepper on your ingredient list. So let’s learn how to cook matoke with meat. Post was not sent - check your email addresses! Matoke is a delicious meal which will take you less than 30mins to cook it... Hope you will enjoy watching. (^_^). Add potatoes and cook for about five minutes. They need to soften and cook through, and they will broil with the vegetables and ground meat until the meat is done. Drop the batter on your waffle iron and cook the waffles until they're crisp and golden brown. Add oil, chopped onions and cook until slightly browned. The most common methods of cooking matoke are boiling, steaming, or roasting. Heat a deep pan. Add the tomatoes and coriander, stirring to prevent sticking. There's no secret to cooking a tender roast beef with potatoes and onions. Make ready onions 1. Did I mention this man does not like matoke? Additionally, it slows digestion, therefore making you feel full for longer, which aids weight control. Add the tomatoes and dania/coriander, stirring to prevent the potatoes from sticking to the sufuria. Once hot, toast the cumin seeds – ensure that they do not burn. Potatoes might be one of the world's most versatile foods. Add potatoes and cook for five minutes. Matoke or Plantains is one of the Traditional main dishes in some parts of the East Africa community, Mainly in Kenya and Uganda. Matoke & Potato stew Lydiah Onyando Nairobi. Peel them, then slice to pieces or chunks. matoke pre boiled • potatoes pre boiled • a kg matumbo well cooked • diced Carrots • tomatoes peeled and diced • big onions diced • Green, yellow and red bell peppers diced • fresh dhania shredded You only have to add peeled potatoes and chopped bell pepper on your ingredient list. Drizzle with olive oil, scatter over grated garlic and chopped rosemary, and roast in a hot oven for 20 minutes until golden and a bit crisp: the joy of a boiled spud, … Take matoke 1. Learn How to cook Matoke. Now that you know how to cook delicious matoke, we can proceed to the health benefits. Once the potatoes are cooked, add 1½ cups of water and pour the bananas into the pan then add salt. Peel, clean and chop the potatoes and bananas. Amount to add depends on how spicy you want the dish to be. Due to their high price, this is considered a … To get you started with cooking potatoes, try … After that, you will add your potatoes and a cupful of water and let it cook for approximately five minutes. The overall flavor profile of the dish is savory, with very little sweetness. I post good eats on www.pendolamama.co.ke. Matoke has a high resistant starch content and including it in your diet may lower your chances of getting diabetes as it aids blood sugar control. Life is a feast, eat up! Aside from the tips, I love how her manicure remained intact :). Most common methods of cooking matoke are boiling, steaming, or roasting loved by many people in parts... Mix them with potatoes and chopped bell pepper on your waffle iron and cook through, and weight... Their high price, this is what he had: matoke with beef stew # themechallenge # potatoes.. Needed to make with potatoes and bananas are tender very little sweetness they ’ so. 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