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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 portions
- 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
- Pre-heat the oven to 350 F (175 C) and grease a 9 x 5 inch loaf pan.
- Mash bananas and set aside.
- In a medium bowl, whisk together the flour, baking soda and salt.
- In a separate large bowl, cream together the Planta margarine, granulated sugar, and brown sugar until light and fluffy.
- Add the mashed bananas, peanut butter, eggs and vanilla extract to the margarine mixture. Mix well.
| 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 |
