Matoke, an everyday staple

This month, in our new section “What your sponsored children eat,” we invite you to discover: MATOKE.

In the Kagera region, matoke is much more than just a meal — it is a true staple food. Locally grown, plantains are abundant and represent an essential resource for many families. Simply prepared, matoke is eaten almost every day, especially by the children we support.

Passed down from generation to generation, this dish is deeply rooted in local culture. Each family has its own way of preparing it, yet it always remains the same at its core: nourishing, accessible, and part of everyday life.

A simple and nourishing dish

Matoke is usually made from green plantains, which are peeled and cooked while still firm. Unlike the sweet bananas we are familiar with, plantains are cooked and eaten like a vegetable.

Affordable and easy to grow, matoke is widely consumed across East Africa, particularly in Tanzania, Uganda, and Rwanda. It is a key part of the diet, especially in rural areas.

Recipe of the month: Matoke (stewed plantains)

Ingredients (serves 4)

• 6 to 8 green plantains

• 1 onion

• 2 tomatoes

• 2 tablespoons of oil

• Salt

• (optional): some meat or beans

PreparationPeel the plantains and cut them into pieces.Sauté the chopped onion in oil.Add the chopped tomatoes and let simmer for a few minutes.Add the plantain pieces.Pour in a little water, season with salt, and let cook over low heat until the plantains are tender.Lightly mash or leave in chunks, depending on the desired texture.

An everyday food

Matoke is rich in carbohydrates, making it a good source of energy. It is often served with beans, vegetables, or sometimes meat, depending on what families can afford.

Like ugali, it is an everyday dish: nourishing and essential, though not always the children’s favorite when they have a choice. Yet, it plays a fundamental role in their diet, helping them grow, learn, and stay active.

Through this recipe, we hope to give you a glimpse into the daily lives of your sponsored children right down to what’s on their plate. de mieux comprendre un peu du quotidien de vos filleuls, jusque dans leur assiette.