Matoke Stew with Beans
A Ugandan stew of matoke—green cooking bananas—with black beans, tomato, and mild spices. Makes 4 servings.
This stewed version combines matoke with beans, vegetables, and mild spices. The hands-on time and 4 servings are estimates; the banana should be tender before serving.
Ingredient allergens
Allergen listThere are no verified associations for these ingredients yet.
Method
- 01
Prepare the ingredients
Chop the onion, garlic, ginger, tomatoes, and red bell pepper. Peel the matoke and cut it into pieces.
Ready to continue when: The vegetables are chopped and the matoke is peeled and cut into pieces.
10 min - 02
Cook the stew
Put the matoke, black beans, onion, garlic, ginger, tomatoes, bell pepper, tomato paste, curry powder, cumin, stock, and bay leaf in a pot. Bring to a gentle boil and cook over medium-low heat for about 35 minutes, stirring occasionally. If more liquid is needed before the matoke is tender, add a little water.
Ready to continue when: The matoke is tender when pierced, and the stew has a thick consistency.
35 min - 03
Finish and serve
Remove the bay leaf. If you like, lightly mash a few pieces of matoke to thicken the stew. Serve with chopped fresh coriander on top.
Ready to continue when: The bay leaf has been removed and the coriander is scattered over the stew just before serving.
2 min
Ingredients
Sources and review
Content researched, cross-checked and automatically validated. Sources consulted:
- Higiene de los alimentos www.aesan.gob.es/seguridad-alimentaria/higiene-alimentos
- Recipe Index – A Kitchen In Uganda akitcheninuganda.com/recipe-index/
- RECIPES of Common Traditional Foods of Uganda idl-bnc-idrc.dspacedirect.org/server/api/core/bitstreams/895434ac-5740-4c24-b5f5-5c5a5c87718…
- Ugandan dishes that will blow your mind | Travel With Anjaly travelwithanjaly.com/ugandancuisine/
- Acceptability and nutritional contribution of grain amaranth recipes in Uganda | OpenAlex openalex.org/W4298870297
- Take a Crash Course in Ugandan Food with these 10 Traditional Dishes | Remitly www.remitly.com/blog/lifestyle-culture/traditional-ugandan-dishes/
- Matoke Recipe (African Stew) - Six Hungry Feet sixhungryfeet.com/matoke-recipe/
- Ugandan Cuisine | International Recipes worldinthekitchen.com/recipes-by-country/uganda/
- Comida típica de Uganda | PANGEA www.pangea.es/es-ES/viaje-a/africa/uganda/comida-tipica/
- Comida de Uganda: platos típicos y costumbres | Gastronosfera www.gastronosfera.com/tendencias/comida-de-uganda-platos-tipicos-y-costumbres
State: Published after documentary validation; no “Tested” label is shown.