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–+ servings

Hearty Kampala Matoke Stew with Okra

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Experience the heart and soul of Uganda with this Hearty Kampala Matoke Stew with Okra! This comforting dish is cooked until the bananas are meltingly tender and combined with fresh okra for a delightful touch. Inspired by the warm home kitchens of Kampala, it’s perfect for cozy meals with family and friends. Feel free to experiment with the spices and textures to make it your own!
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Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 10 minutes
Servings: 4
Course: Africa
Cuisine: Ugandan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 kg green cooking bananas (matoke), peeled and sliced
  • 200 g fresh okra, trimmed and cut into 1-inch pieces
  • 200 g onions, diced
  • 2 cloves garlic, minced
  • 1 tbsp ginger, grated
  • 1 large tomato, chopped
  • 500 ml vegetable broth
  • 2 tbsp vegetable oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • Salt and pepper to taste
  • Fresh coriander leaves for garnish optional

Equipment

  • Deep fryer or large pot
  • Chef's knife
  • Mixing spoon
  • Cutting board
  • Blender for a smoother stew

Method
 

  1. In a large pot, heat the vegetable oil over medium heat. Add diced onions and sauté until translucent, about 5 minutes.
  2. Stir in minced garlic and grated ginger, cooking for another 2 minutes until fragrant.
  3. Add the ground cumin and coriander, stirring for 1 minute to release the spices’ aroma.
  4. Incorporate the chopped tomato and cook until it breaks down, about 5 minutes.
  5. Layer in the sliced matoke and pour in the vegetable broth. Bring to a gentle simmer.
  6. Cover and cook for about 30 minutes, or until the matoke is tender. Stir occasionally to prevent sticking.
  7. Once the matoke is soft, add the okra and cook for an additional 5-10 minutes until they are tender but still vibrant.
  8. Season with salt and pepper to taste.
  9. Serve warm, garnished with fresh coriander leaves if desired, in deep bowls.

Nutrition

Calories: 350kcalCarbohydrates: 65gProtein: 6gFat: 8gSodium: 350mgPotassium: 800mgFiber: 8gSugar: 5gVitamin A: 450IUVitamin C: 20mgCalcium: 60mgIron: 2.5mg

Notes

If matoke isn’t available, you can substitute with green plantains.
Feel free to get creative by adding other vegetables or proteins such as chicken or beans for variation.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, adding a splash of water if necessary to loosen the stew. Enjoy the warmth of Uganda in every bite!

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