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Matoke and beef stew served on a plate, garnished with some coriander leaves.
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Matoke with Beef Stew

This matoke with beef stew combines tender beef, green bananas, and a hearty tomato-based sauce. It makes a delicious and easy family meal.
Course Dinner, Lunch
Cuisine Kenyan, Tanzanian, Ugandan
Diet Gluten Free
Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Servings 5
Calories 530kcal
Author Kate Hahnel

Ingredients

  • 2-3 tablespoon cooking oil
  • 1 lbs beef approx. 500g
  • 4 medium-sized tomatoes
  • 1 tablespoon tomato paste
  • 1 medium-sized onion
  • 2-3 cloves of garlic minced
  • 1 teaspoon sweet or smoked paprika powder
  • ¾ teaspoon salt use more or less, to taste
  • ½ teaspoon black pepper use more or less, to taste
  • 5-6 green bananas
  • a handful chopped fresh coriander to garnish

Instructions

  • Cut off both ends of each green banana. Using a sharp knife, make a slit down the length of the peel, then peel away the skin.
    Hands holding a green plantain on a cutting board with the ends cut off.
  • Immediately place the peeled bananas in a bowl or pot of cold salted water. (see note 1 below).
    Peeled green bananas placed in a pot of cold water ready for cutting.
  • Cut the bananas into to 3-inch (7.5 cm) chunks. Set aside.
  • Heat the cooking oil in a large pot. Add the beef and brown on all sides.
    Cubed beef browning in a pot.
  • Stir in the onion and cook for 3-4 minutes until softened. Add the garlic and cook for another minute.
    Diced onion added to browned beef in a pot.
  • Add the diced tomatoes, tomato paste, paprika, salt, and black pepper. Pour in about ⅓ cup water if the pot feels too dry, then stir well.
    Diced tomatoes added to browned beef and onions in a pot.
  • Cover and cook for 8-10 minutes, or until the tomatoes have softened.
  • Pour in 1 cup of water, cover, and simmer for about 30 minutes, or until the beef is tender. If the beef is still tough, add a little more water and continue cooking until tender.
  • Add the remaining 1½ cups of water, followed by the green banana chunks. Stir gently to coat them in the sauce.
    Green banana chunks added to a pot with a tomato-based sauce.
  • Cover and cook for 15-20 minutes, or until the bananas are tender. They should be soft enough to pierce easily with a fork but still hold their shape.
    Using a knife to check cooked matoke for doneness.
  • Taste and adjust the seasoning with more salt and black pepper if needed. If you prefer a thinner sauce, stir in a little more water until it reaches your desired consistency.
  • Garnish with freshly chopped coriander and serve warm.

Notes

  1. Use firm, completely unripe green bananas.
  2. Placing the bananas in a bowl or pot of cold water helps prevent them from browning while you prepare the rest of the ingredients. You can also use cold water with a few tablespoons of lemon juice.
  3. Add some water during cooking if the stew becomes too dry.
  4. Store leftovers in an airtight container in the refrigerator for up to 3-5days.

Nutrition

Calories: 530kcal | Carbohydrates: 60g | Protein: 19g | Fat: 24g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 64mg | Sodium: 444mg | Potassium: 1177mg | Fiber: 5g | Sugar: 7g | Vitamin A: 1067IU | Vitamin C: 45mg | Calcium: 39mg | Iron: 3mg