Ingredients with Measurements:
- 4 ripe matoke (green bananas), peeled and chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 tablespoon vegetable oil
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1 teaspoon turmeric
- 1 teaspoon paprika
- 1/2 teaspoon cinnamon
- 1/2 teaspoon cayenne pepper
- 1 can (14 oz) diced tomatoes
- 1/2 cup natural peanut butter
- 4 cups vegetable broth
- Salt and pepper to taste
- Chopped fresh cilantro for garnish
Special equipment needed:
- Large pot
- Wooden spoon
- Immersion blender (optional)
Step-by-step instructions:
1. In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté for 5 minutes until translucent.
2. Add the minced garlic and grated ginger and sauté for another 2 minutes until fragrant.
3. Add the chopped matoke and stir to coat with the onion mixture.
4. Add the cumin, coriander, turmeric, paprika, cinnamon, and cayenne pepper and stir to coat the matoke.
5. Add the diced tomatoes, natural peanut butter, and vegetable broth. Stir to combine.
6. Bring the stew to a boil, then reduce the heat to low and let simmer for 30-40 minutes until the matoke is tender and the stew has thickened.
7. If desired, use an immersion blender to blend some of the stew to make it creamier.
8. Season with salt and pepper to taste.
9. Serve hot, garnished with chopped fresh cilantro.
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Medium heat for sautéing, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories per serving: 290
Fat: 16g
Carbohydrates: 30g
Protein: 10g
Fiber: 6g
Sugar: 8g
Substitutions for ingredients:
- Instead of matoke, you can use plantains or sweet potatoes.
- Instead of vegetable broth, you can use chicken broth or water.
- Instead of natural peanut butter, you can use almond butter or sunflower seed butter.
Variations:
- Add diced chicken or beef for a meatier stew.
- Add chopped kale or spinach for extra nutrition.
- Add a can of chickpeas or black beans for extra protein.
- Add a dollop of sour cream or yogurt for creaminess.
Tips and tricks:
- Use ripe matoke for the best flavor and texture.
- Stir the stew occasionally to prevent sticking to the bottom of the pot.
- Adjust the spices to your taste preference.
- Serve with rice or bread for a complete meal.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in a pot over low heat, stirring occasionally, until heated through.
Presentation ideas:
Serve the stew in a bowl, garnished with chopped fresh cilantro.
Garnishes:
Chopped fresh cilantro
Pairings:
- Rice
- Bread
- Naan
- Chapati
Suggested side dishes:
- Roasted vegetables
- Salad
- Steamed greens
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, let it simmer for longer to thicken.
Food safety advice:
- Make sure to cook the matoke until tender to avoid any digestive issues.
- Store leftovers in the refrigerator within 2 hours of cooking.
Food history:
Matoke and peanut stew is a traditional dish from Uganda, where matoke is a staple food.
Flavor profiles:
Savory, nutty, spicy
Serving suggestions:
Serve hot as a main dish for lunch or dinner.
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Region: Ugandan