Gitweero: Matoke and Matumbo

Ingredients

• 0.5 kg Beef Tripe (Matumbo) (cut into bite‑size pieces, rinsed thoroughly)
• 3 Cooking Bananas (Green Plantains) (peeled, sliced 2‑inch rounds; oil hands and knife to avoid sap)
• 2 Potatoes (peeled and cubed)
• 2 Carrots (peeled and sliced)
• 2 Tomatoes (chopped)
• 1 Onion (medium, finely chopped)
• 2 Garlic Cloves (crushed)
• 1 inch Fresh Ginger (peeled and minced)
• 1 tablespoon Cumin Seeds (dry‑roasted until fragrant)
• 1 teaspoon Garam Masala
• 0.5 tablespoon Paprika
• to taste Black Pepper (freshly ground)
• 2 Bay Leaves
• to taste Pink Himalayan Salt (adds mild flavor; adjust after adding beef cube)
• 1 Fresh Chili (whole, removed halfway through boiling for mild heat)
• 2 Rosemary Twigs (fresh)
• 1 Beef Stock Cube (dissolved in water for broth)
• 3 tablespoons Cooking Oil (neutral oil such as vegetable or sunflower)
• ≈1.5 liters Water (enough to cover ingredients during simmer)

Instructions

1. Clean and Boil the Tripe

   Rinse the beef tripe under cold water, scrub gently, then place in the manual pressure cooker with 2 bay leaves, 1 whole chili, a pinch of pink Himalayan salt and enough water to cover. Seal and bring to high pressure; cook for 15 minutes, then allow natural release for 5 minutes before opening.

   Time: PT20M

   Temperature: High pressure

2. Prepare the Vegetables and Bananas

   While the tripe cooks, oil your hands with a little cooking oil to prevent banana sap sticking. Peel the cooking bananas, slice them 2‑inch thick. Peel and cube potatoes, slice carrots, chop tomatoes, dice the onion, crush garlic and mince ginger.

   Time: PT10M

3. Toast Cumin Seeds

   Heat a dry skillet over medium heat, add 1 Tbsp cumin seeds and toast for 1‑2 minutes until fragrant, stirring constantly.

   Time: PT2M

   Temperature: Medium

4. Sauté Onions

   In the large pot, add 3 Tbsp cooking oil over medium heat. Add the chopped onion and cook until translucent, about 4‑5 minutes.

   Time: PT5M

   Temperature: Medium

5. Add Garlic and Ginger

   Add the crushed garlic and minced ginger to the onions; sauté for 30‑60 seconds until fragrant, being careful not to burn.

   Time: PT1M

   Temperature: Medium

6. Introduce Spices

   Stir in the toasted cumin, 1 tsp garam masala, ½ Tbsp paprika, and a pinch of black pepper. Cook for another 1‑2 minutes to release aromas.

   Time: PT2M

   Temperature: Medium

7. Cook Down Tomatoes

   Add the chopped tomatoes, cover the pot and let them soften for about 5 minutes, stirring occasionally.

   Time: PT5M

   Temperature: Medium

8. Combine Tripe and Vegetables

   Drain the cooked tripe and add it to the pot along with the sliced bananas, potato cubes, carrot slices, 2 rosemary twigs, and enough water (about 1 ½ L) to almost cover everything. Dissolve the beef stock cube in a small bowl of hot water and pour into the pot.

   Time: PT10M

   Temperature: High

9. Simmer and Thicken

   Bring the mixture to a boil, then reduce to a gentle simmer. Cook for 15‑20 minutes, stirring occasionally, until the bananas and potatoes are very soft. Mash 3‑4 pieces of banana and potato with the back of a spoon to help thicken the sauce.

   Time: PT15M

   Temperature: Low simmer

10. Finish and Serve

    Remove the rosemary twigs, give the stew a final stir, and serve hot. Optional: garnish with fresh spinach or serve alongside sautéed cabbage or rice.

    Time: PT2M

Nutrition Facts

Calories

450

Protein

20 g

Carbohydrates

60 g

Fat

12 g

Fiber

8 g