Name: Hearty Kampala Matoke Stew with Okra
Prep time: 20 min
Cook time: 45 min
Total time: 75 min
Ingredients: 1 kg Matoke (green bananas), peeled and chopped; 200 g Okra, trimmed and sliced; 400 g Beef or chicken, cubed (optional for a vegetarian version); 1 large Onion, finely chopped; 3 cloves Garlic, minced; 1 tsp Ginger, grated; 2 large Tomatoes, diced; 500 ml Vegetable or Chicken Broth; 1 tsp Turmeric; 1 tsp Paprika; 2 tbsp Vegetable Oil; Salt and Pepper to taste; Fresh coriander leaves, chopped (optional); Lemon wedges (optional)

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Hearty Kampala Matoke Stew with Okra

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Dive into the warmth of a Kampala kitchen with this hearty Matoke stew, lovingly cooked until tender and served alongside vibrant okra. This dish captures the essence of home-cooked meals in Kampala, Uganda—a comforting blend of flavors and textures that will make your taste buds sing! Feel free to adjust the seasoning and ingredients based on your preference or what you have on hand; cooking is all about creativity!

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Prep Time 20

Cook Time 45

Total Time 1 15

Servings: 4

Course: Africa

Cuisine: Ugandan

Calories: 350

Ingredients Equipment Method Nutrition Notes

Ingredients

1 kg Matoke (green bananas), peeled and chopped
200 g Okra, trimmed and sliced
400 g Beef or chicken, cubed (optional for a vegetarian version)
1 large Onion, finely chopped
3 cloves Garlic, minced
1 tsp Ginger, grated
2 large Tomatoes, diced
500 ml Vegetable or Chicken Broth
1 tsp Turmeric
1 tsp Paprika
2 tbsp Vegetable Oil
Salt and Pepper to taste
Fresh coriander leaves, chopped optional
Lemon wedges optional

Equipment

Deep fryer or large pot
Chef's knife
Cutting board
Rubber spatula or wooden spoon
Heatproof mixing bowl

Method

Heat the vegetable oil in a large pot over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
If using meat, add the cubed beef or chicken, stirring until browned on all sides (about 5–7 minutes).
Add the diced tomatoes, turmeric, and paprika to the pot. Cook for another 3–4 minutes until the tomatoes start to break down.
Stir in the chopped Matoke and pour in the vegetable or chicken broth. Bring the mixture to a gentle simmer.
Cover the pot and let it cook for about 20 minutes, or until the Matoke is fork-tender.
Add the sliced okra and season with salt and pepper. Stir gently to combine and cook for an additional 10 minutes until the okra is tender but still vibrant green.
Remove from heat and let the stew rest for about 10 minutes. This allows the flavors to meld beautifully.
Serve warm in deep bowls, garnished with fresh coriander and accompanied by a lemon wedge, if desired.

Nutrition

Calories: 350kcalCarbohydrates: 60gProtein: 20gFat: 6gSodium: 320mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 900IUVitamin C: 35mgCalcium: 70mgIron: 3mg

Notes

For a vegetarian twist, simply omit the meat and add more vegetables like carrots or bell peppers.
Don't hesitate to play around with spices—cumin or coriander could give an exciting flavor kick!
If you have leftovers, they can be stored in an airtight container in the refrigerator for up to 3 days.
Reheat gently on the stove over low heat, adding a splash of broth if needed to maintain moisture.
Enjoy experimenting and making this recipe your own!

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Hearty Kampala Matoke Stew with Okra