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Matoke (African Stew)
Total time: 45 minutes
Serves 4
10.0 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
1 tsp - Vegetable oil
1 - onion
2 - Garlic cloves
1 thumb pc - Ginger
½ - Red chilli
1 tb - Curry powder
1 tsp - Cumin
2 - Tomatoes
½ - Red bell pepper
1 tsp - Tomato paste
4 - Matoke
300g - Black beans, canned
3½ cups - Vegetable stock
1 - Bay leaf
For garnishing - Fresh coriander
UTENSILS
Large pan, Chopping board, Knife
INSTRUCTIONS
1. Prepare the ingredients by finely chopping the onion, garlic, ginger, tomatoes, red pepper, and optionally, red chili.
2. If you are using Matoke, peel the Matoke and leave in a big container with salted water. If you are using Plantain, you don't need to do this.
3. Add vegetable oil to a frying pan and add finely chopped onion, garlic and ginger. Sauté for a couple of minutes. and add the curry powder and cumin.
4. When fragrant, add chopped tomatoes, red pepper and tomato paste. Keep stirring for a few minutes.
5. Peel the plantains and slice them into small pieces. If you are using Matoke, you can cut them in half length-wise or keep their original size.
6. Deglaze the pan with a little bit of water and add the cooked black beans and the plantain. Stir well and cook for 2-3 minutes.
7. Add the vegetable stock and bay leaf and bring the pan to a simmer.
8. Leave simmering until the plantain becomes fork-tender (about 35 minutes).
9. Add some finely chopped coriander and serve.
NUTRITION INFORMATION
(PER SERVING)
Energy (kcal)
257.0
Carbs (g)
57.0
Proteins (g)
9.0
Fats (g)
1.0
Fibre (g)
10.0
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