You can never go wrong with this Kenyan plantain recipe. Matoke is not only delicious and healthy but it’s also very affordable. If you didn’t know, plantains (green bananas) are the healthiest foods in the world. If you are looking for a perfect Kenyan plantain recipe, matoke ya nyama (plantain with meat) is a great recipe to try out.
What is Plantain ( Matoke/ Green Bananas)
Eating plantain/green bananas in Africa has existed for many years. Actually my 95 year old grandmother loves eating matoke since she was a little girl until now 🙂 😉
Green bananas are starch but the type of starch they contain is resistant starch.
What is resistant Starch?
This is a type of starch that doesn’t get digested the same way as other starches. Resistant starch is not broken down but it passes through the intestines unchanged which make it insoluble fiber.
This resistance starch from green bananas/ plantain has incredible health benefits.
Health Benefits of Eating Plantain/ Green bananas/ Matoke
-Green bananas prevent food bulging. The fact that they are high in fiber and contain resistant starch reduces your calorie intake.
-Help in weight loss. If you want to lose weight, you better include plantain recipes in your weight loss journey. Since green bananas control your calorie intake, you end up losing weight.
According to a recent study, the resistant starch found in green bananas increases fat burning by blocking the ability of the body from using carbohydrates as fuel and instead forces the body to use fat.
-Help people with Type 2 diabetes to control their blood sugars (the resistant starch increases insulin sensitivity ).
– Plantains/green bananas keep the digestive tract healthy (they act as food for friendly probiotic bacteria). The good intestinal bacteria ferment the resistant starch in green bananas and use it to make energy. In turn, this helps to drive away bad bacteria that causes chronic colon problems and diarrhea.
– Green bananas are a good source of vitamin B6, vitamin C, and potassium.
How to Cook Matoke Ya Nyama( Green bananas with meat)
This recipe is a common Kenyan plantain recipe and many people love it. To make this recipe, you need green bananas/ plantains, onions, tomatoes and meat among other easily found ingredients. So, let’s learn how to cook matoke ya nyama.
9 – 10 green bananas (Peeled and chopped into halves)
2 tomatoes (washed and diced)
1 cup of water
1 onion (washed and diced)
1 carrot (diced)
2 cloves of Garlic (thinly diced)
½ kg of meat (cut into pieces)
Oil for frying
1 green capsicum/hoho (washed and diced)
1 bunch of fresh coriander/ dhania ( chopped)
Salt to taste
¼ tsp of cayenne pepper
In a cooking pot, fry the onions and garlic until soft.
Add the meat and cook until brown.
Next, add in the tomatoes, carrots, green capsicum, green bananas, salt and cayenne pepper.
Stir and cover.
Cook for a few minutes until the tomatoes and capsicum are soft (keep checking and stirring to avoid any burning)
Next, add in water, just enough to cover the matoke. Cook for another 10 minutes until the bananas are tender but not mushy and the sauce is thickened a little.
At this point you can do a taste test and adjust your seasoning ( salt and pepper) if necessary. Switch off fire.
The final step, take your coriander/dhania and stir into the ready matoke ya nyama.
Serve this delicious Kenyan plantain recipe and enjoy.
Try this out and let me know how it goes 🙂