Matoke with beans is a hearty, comforting Ugandan dish where green cooking bananas are simmered with tender beans in a rich, savory tomato-onion sauce. It’s a beloved staple across East Africa, valued for its satisfying texture and budget-friendly ingredients. This recipe works beautifully because the bananas absorb the flavorful sauce while staying firm enough to hold their shape, creating a complete, protein-packed meal in one pot.
Ingredients
- 8-10 green matoke bananas (about 2 lb / 900 g), peeled and sliced into 1-inch rounds
- 1 cup (200 g) dried red kidney beans, soaked overnight, or 2 cans (15 oz / 425 g each) kidney beans, drained and rinsed
- 1 large onion, finely chopped (about 1 cup / 150 g)
- 2 tomatoes, chopped (about 1.5 cups / 250 g)
- 2 cloves garlic, minced
- 1 tablespoon (15 ml) vegetable oil
- 1 teaspoon (5 g) ground turmeric (optional, for color)
- 1 teaspoon (5 g) ground cumin
- 1 teaspoon (5 g) salt, plus more to taste
- 1/2 teaspoon (2.5 g) black pepper
- 2 cups (480 ml) water or vegetable broth
- Fresh cilantro or parsley, chopped, for garnish (optional)
Instructions
- Prepare the beans (if using dried): Drain the soaked beans, place them in a large pot, and cover with fresh water. Bring to a boil, then reduce heat and simmer until tender, about 1 to 1.5 hours. Drain and set aside. (If using canned beans, skip this step.)
- Peel the matoke: Trim the ends of each banana, then make a shallow slit along the length of the peel. Soak the bananas in warm water for 5 minutes to loosen the peel, then remove it. Slice into 1-inch (2.5 cm) rounds. Set aside.
- Sauté the aromatics: In a large pot or Dutch oven, heat the oil over medium heat. Add the onion and cook until soft and translucent, about 5 minutes. Add the garlic, turmeric, cumin, salt, and black pepper, and cook for 1 minute until fragrant.
- Add tomatoes: Stir in the chopped tomatoes and cook for 3-4 minutes until they break down and form a thick sauce.
- Add matoke and beans: Gently stir in the matoke slices and the cooked or canned beans. Pour in the water or broth. The liquid should mostly cover the matoke; add more water if needed.
- Simmer: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25-30 minutes, stirring occasionally, until the matoke is tender but not mushy and the sauce has thickened. If the sauce is too thin, uncover and simmer for an extra 5 minutes.
- Adjust seasoning and serve: Taste and add more salt if needed. Garnish with fresh cilantro or parsley, if using. Serve hot.
Tips
- Peeling matoke: Green bananas are starchy and hard to peel. Soaking them in warm water for a few minutes makes the peel come off much easier. If you can’t find matoke, use unripe plantains as a substitute; they have a similar texture.
- Bean shortcuts: Canned beans save time, but if you use dried beans, soak them overnight to reduce cooking time. You can also use a pressure cooker for the beans: cook soaked beans for 20 minutes on high pressure with natural release.
- Avoid mushiness: Matoke should be tender but still hold its shape. Check doneness with a fork at 20 minutes; if it’s still hard, continue cooking in 5-minute increments. Overcooking will make them fall apart.
- Adjust the sauce: For a richer sauce, add 1/2 cup (120 ml) of coconut milk along with the water. For a spicier kick, add a chopped green chili or a pinch of cayenne pepper with the garlic.
Serving Suggestions
Serve matoke with beans as a main course, accompanied by steamed rice, chapati, or ugali (cornmeal porridge). It also pairs well with a simple green salad or sautéed greens like collard greens (sukuma wiki). For a heartier meal, add grilled chicken or beef on the side.
Variations
- Vegetable Matoke: Add diced carrots, bell peppers, or green peas along with the tomatoes for extra color and nutrition.
- Coconut Matoke: Replace half the water with coconut milk for a creamy, slightly sweet twist.
- Matoke with Meat: Brown 1 lb (450 g) of beef or goat meat before sautéing the onions, then simmer everything together until the meat is tender.
- Spicy Matoke: Add 1-2 chopped bird’s eye chilies or 1 teaspoon of berbere spice blend for heat.
Storage and Reheating
Refrigerate leftovers in an airtight container within 2 hours of cooking. They will keep for up to 3-4 days. To reheat, place the desired portion in a saucepan over medium heat, add a splash of water or broth to loosen the sauce, and warm through until steaming, about 5-7 minutes. You can also reheat in the microwave in 1-minute intervals, stirring in between. The matoke will soften further upon reheating, so expect a more porridge-like texture. Freeze for up to 2 months in a freezer-safe container; thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
What are matoke bananas? Matoke are a variety of starchy, green cooking bananas common in East Africa. They are not sweet like dessert bananas and are always cooked. If you can’t find them, use unripe plantains or even green regular bananas as a substitute.
Can I use canned beans instead of dried? Yes, absolutely. Canned kidney beans are a great time-saver. Just drain and rinse them well to remove excess sodium, and add them in step 5. Reduce the simmering time by about 10 minutes since the beans are already cooked.
Why is my matoke turning brown? Matoke can oxidize and turn brown when exposed to air, just like potatoes. To prevent this, keep the peeled slices in a bowl of water with a little lemon juice or vinegar until you’re ready to cook them. This also helps maintain their color.
Can I make this in a pressure cooker? Yes, you can. Sauté the aromatics using the sauté function, then add the matoke, beans, and liquid. Cook on high pressure for 5 minutes, then quick release. Be careful not to overcook, as the matoke can become very soft.
Is this dish vegan and gluten-free? Yes, this recipe is naturally vegan and gluten-free as written. Just ensure your vegetable broth is certified gluten-free if you use it. It’s a great plant-based protein source thanks to the beans.
Can I freeze matoke with beans? Yes, it freezes well. Allow the dish to cool completely, then transfer to a freezer-safe container. It will keep for up to 2 months. Thaw overnight in the refrigerator and reheat gently on the stove or microwave. The texture of the matoke will be softer after freezing, but the flavor remains delicious.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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