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Matoke & Beef Stew
A simple, healthy & delicious one pot stew. Easy to prep & will fill you up for the day!
A simple, healthy & delicious one pot stew. Easy to prep & will fill you up for the day!
Cooking time45 minutes- Prep time5 minutes
Servings4
- 9 - 10 green bananas
- 2 tomatoes chopped
- 2 cups water
- 1 onion chopped
- 1 carrot chopped
- 1 teaspoon garlic minced
- 2 beef bouillon cubes
- 1 teaspoon curry powder
- 500 grams beef cubes
- 2 tablespoons Planta margarine
- 1 green bell pepper chopped
- 1/2 bunch coriander leaves chopped
- salt
- Peel and cut the green bananas into 1.5 - 2 inch pieces and soak them in water to avoid discolouring.
- Heat Planta margarine in a pot and add the onions and garlic. Cool for 2 - 3 minutes and then add the meat, bouillon cubes, curry powder and salt. Mix it all together.
- Add the carrots, green bananas and water and cover and cook for 25 - 30 minutes or until the bananas are soft.
- Add in the bell peppers and cook for another 5 minutes.
- Garnish with coriander leaves and serve.
| Energy (kcal) | 409 kcal |
| Energy (kJ) | 1706 kJ |
| Protein (g) | 30.1 g |
| Carbohydrate incl. fibre (g) | 47.6 g |
| Carbohydrate excl. fibre (g) | 40.8 g |
| Sugar (g) | 24.9 g |
| Fibre (g) | 6.8 g |
| Fat (g) | 13.4 g |
| Saturated fat (g) | 3.7 g |
| Unsaturated fat (g) | 8.0 g |
| Monounsaturated fat (g) | 5.9 g |
| Polyunsaturated fat (g) | 2.2 g |
| Trans fat (g) | 1.4 g |
| Cholesterol (mg) | 84 mg |
| Sodium (mg) | 134 mg |
| Salt (g) | 0.34 g |
| Vitamin A (IU) | 4120 IU |
| Vitamin C (mg) | 83.8 mg |
| Calcium (mg) | 49 mg |
| Iron (mg) | 3.62 mg |
| Potassium (mg) | 1421 mg |
