Matoke peanut stew recipe
Ingredients
• 6 green bananas• 2 Tbsp. cooking oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• ½ green bell pepper, chopped
• 3 tomatoes, peeled and chopped
• 1 tsp. tomato paste
• salt and pepper
• ½ tsp. chili powder (optional)
• 1 tsp. cumin powder
• 2 seasoning cubes
• ½ Tbsp. smooth peanut butter
• ¼ cup fresh coriander leaves, chopped (optional)
Directions:
Peel the bananas and place in cold water to keep them from blackening as you peel. Cut the bananas into halves and place them in a large pot with enough water to cover them. Boil the bananas for about 7 - 10 minutes then take off the heat and set them aside. Do not pour out the water.
Heat the cooking oil in a large pan over medium heat. Saute the onions until soft and translucent. Add the garlic, fry for a few seconds then add the tomato paste. Fry for about 1 minute while stirring.
Add half of the chopped bell peppers and keep stirring for another minute or so. Next, add the tomatoes and reduce the heat to low. Fry until the tomatoes turn into a paste. Season with salt and pepper.
Add one seasoning cube, chili powder (if using), and cumin powder, fry for a few seconds while stirring. Add half a cup of the water used to boil the matoke and stir. Bring to a boil for a few minutes then add the peanut butter. Add another half cup of the matoke water and stir.
Adjust the salt and pepper seasoning according to your preference. Reduce the heat to completely low and add the matoke to the sauce. Add the remaining bell pepper and seasoning cube. Cover and leave to simmer for about 5 minutes. Once done, take off the heat, garnish with dhania and serve with steamed Rice.
Matoke contains potassium, magnesium, carbohydrates, and vitamins that the body needs to function properly. Potassium helps bodies to maintain a desired amount of water in the body and it keeps stroke, muscle disorders, and muscle cramps in the neck.
Magnesium plays a vital role in kipping the heart, muscles, and bones healthy. Matoke also contains fatty acids that nourish the cells in the lining of the intestines, aiding the absorption of nutrients like calcium that strengthens the bones, teeth, and nails. It is also recommended for diabetic patients due to their high energy levels and low-calorie content. However, it is not healthy to eat only matoke because you may miss out on some vital nutrients.
Heat the cooking oil in a large pan over medium heat. Saute the onions until soft and translucent. Add the garlic, fry for a few seconds then add the tomato paste. Fry for about 1 minute while stirring.
Add half of the chopped bell peppers and keep stirring for another minute or so. Next, add the tomatoes and reduce the heat to low. Fry until the tomatoes turn into a paste. Season with salt and pepper.
Add one seasoning cube, chili powder (if using), and cumin powder, fry for a few seconds while stirring. Add half a cup of the water used to boil the matoke and stir. Bring to a boil for a few minutes then add the peanut butter. Add another half cup of the matoke water and stir.
Adjust the salt and pepper seasoning according to your preference. Reduce the heat to completely low and add the matoke to the sauce. Add the remaining bell pepper and seasoning cube. Cover and leave to simmer for about 5 minutes. Once done, take off the heat, garnish with dhania and serve with steamed Rice.
The benefits of eating matoke.
Matoke contains potassium, magnesium, carbohydrates, and vitamins that the body needs to function properly. Potassium helps bodies to maintain a desired amount of water in the body and it keeps stroke, muscle disorders, and muscle cramps in the neck.
Magnesium plays a vital role in kipping the heart, muscles, and bones healthy. Matoke also contains fatty acids that nourish the cells in the lining of the intestines, aiding the absorption of nutrients like calcium that strengthens the bones, teeth, and nails. It is also recommended for diabetic patients due to their high energy levels and low-calorie content. However, it is not healthy to eat only matoke because you may miss out on some vital nutrients.