Matoke
- Vegan
- Lactose free
- Gluten free
Derived from ingredients – check the package label.
- Good for lunch
- Good for dinner
Ugandan braised green plantain with freshly ground peanuts, tomatoes and onion; a standalone meat-free main dish.
5 servingsFinal yield 2,330 g
Ingredients
- 1,200 gPlantains, green, raw
- 180 gPeanuts, all types, raw
- 400 gTomatoes, red, ripe, raw, year round average
- 250 gOnions, raw
- 20 gGarlic, raw
- 30 gOil, olive, salad or cooking
- 400 gBeverages, water, tap, drinking
- 5 gSalt, table
Method
- Peel plantains and cut into 3 cm pieces. Coarsely grind peanuts; chop onion and garlic, and chop tomatoes.
- Fry onion in oil for 7 minutes at 175 °C, add garlic for 1 minute. Add tomatoes and cook for 8 minutes.
- Add plantain, peanuts, 400 g water and salt. Braise covered for 30 minutes at 90 °C until plantain is tender and peanuts thicken the sauce.
- Divide matoke with all tomatoes and sauce into five portions.
Recipe tradition
Not yet verified
This recipe has not been checked against a documented culinary reference.
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Nutrition
Calculated from the selected ingredients; not a laboratory measurement.
Whole recipe
- Energy
- 3,311.6 kcal
- Protein
- 69 g
- Fat
- 120.6 g
- Total carbohydrate (by difference)
- 514.5 g
- Total dietary fibre (USDA)
- 51.2 g
- Saturated fatty acids
- 17.1 g
- Sodium
- 2,044.3 mg
- Salt (sodium × 2.5)
- 5.1 g
Per serving
- Protein13.8 g8%
- Fat24.1 g32%
- Total carbohydrate (by difference)102.9 g60%
Share of energy from protein, fat and carbohydrate (4 / 9 / 4 kcal per g), not share by weight.
- Energy
- 662.3 kcal
- Protein
- 13.8 g
- Fat
- 24.1 g
- Total carbohydrate (by difference)
- 102.9 g
- Total dietary fibre (USDA)
- 10.2 g
- Saturated fatty acids
- 3.4 g
- Sodium
- 408.9 mg
- Salt (sodium × 2.5)
- 1 g
Per 100 g of finished food
- Energy
- 142.1 kcal
- Protein
- 3 g
- Fat
- 5.2 g
- Total carbohydrate (by difference)
- 22.1 g
- Total dietary fibre (USDA)
- 2.2 g
- Saturated fatty acids
- 0.74 g
- Sodium
- 87.7 mg
- Salt (sodium × 2.5)
- 0.22 g
Salt is calculated from sodium (g salt = mg sodium × 2.5 / 1000) and includes sodium from all ingredients.
A dash means the value is unknown, not zero.
Calculation limitations
- Nutrition is a calculated estimate, not a laboratory measurement.
- The final yield is an editorial estimate.
- The number of servings is an editorial estimate (midpoint of the source range or based on the dish type and energy).
- Fibre, saturated fat and sodium of cooked ingredients are estimated from the consumed ingredient amounts; for drained ingredients, sodium is included only where the retained amount is an explicit editorial estimate.
- Some process effects could not be resolved in this calculation.
Allergens
Contains: Peanuts
Derived from ingredients – check the package label.
Food data sources
- USDA FoodData Central SR Legacy (2018-04) · USDA Agricultural Research Service, FoodData Central SR Legacy. · CC0 1.0 Universal