Farali Matoke - Plantain Curry (Farali shaak for Navratri fasting)

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Matoke, or plantain, is a nutrient-dense food rich in potassium, vitamins A, C, and B6, and dietary fibre. It supports heart health by regulating blood pressure, aids digestion, and provides long-lasting energy. Its resistant starch also helps balance blood sugar and promotes gut health, making it an ideal, sustaining choice.

A staple in East African cuisine, particularly among Uganda’s Baganda people, matoke has been a key food for centuries, traditionally steamed or mashed with stews. Originating in Southeast Asia and spreading across Africa through ancient trade routes, it became deeply rooted in African culinary traditions.

For those unfamiliar with matoke, it can be prepared much like potatoes - steamed, mashed, fried, or baked. It’s great in soups, stir-fries, or as a starchy base for plant-based bowls, offering a mild sweetness and firm texture that complements vegetables or beans. In my own Navratri fasting menu, matoke curry reflects a blend of my families African influence and Gujarati traditions of cooking. During this sacred time, we turn to wholesome, sattvic foods that nourish body and spirit, and matoke, with its light yet grounding qualities, provides the perfect balance, offering sustenance while honouring the purity of Navratri. This dish symbolises the richness of cultural exchange in our family’s journey.

Preparation Time: 2 min. Cooking Time: 35 min. Serves 3

Ingredients:
4 Green Matokes (Raw Green Plantains)
1 Tomato Finely Chopped
⅓ cup Fresh Tomato Puree
2 tbsp Coriander Leaves Finely Chopped
¼ cup Crushed Peanuts
3 tbsp Oil
1.5 tsp Cumin Seeds
1 tbsp Ginger Paste
½ tbsp Green Chilli Paste
½ tsp Sugar
Salt to taste

Method:

  1. Top and tail the plantain and cut into thirds and boil for 20 minutes. Remove and peel skin, then cut them into 2cm thick half discs.

  2. Heat oil in a pan; add the cumin seeds, tomato puree, ginger paste, green chilli paste, sugar, and salt and sauté for a minute.

  3. Add the matoke, to the pan with 1/2 cup of water and cook on low heat for 2-3 minutes, occasionally stirring.

  4. Add the chopped tomatoes and crushed peanuts, and cook for 6-7 minutes, occasionally stirring until the matoke has cooked through.

  5. Garnish with coriander and serve while hot