Ndengu (Green Gram Stew)

Discover the comforting flavors of Ndengu, a hearty Green Gram Stew that's as nourishing as it is delicious. Packed with protein-rich mung beans, this traditional East African dish is simmered to perfection with aromatic spices like cumin, turmeric, and coriander, alongside vibrant vegetables such as tomatoes, carrots, and green bell peppers. The result is a wholesome, flavorful stew that's both vegan and gluten-free, making it a versatile addition to any meal. Garnished with fresh cilantro, Ndengu pairs beautifully with rice, chapati, or can be enjoyed as a standalone dish. Perfect for weeknight dinners or meal prep, this one-pot wonder promises to warm you up with every bite!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 300 grams Dried green grams (mung beans)
• 2 tablespoons Vegetable oil
• 1 large Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Ginger, minced
• 3 medium Tomatoes, diced
• 1 medium Carrot, diced
• 1 medium Green bell pepper, chopped
• 1 teaspoon Salt
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Turmeric powder
• 4 cups Water
• 2 tablespoons Cilantro, chopped

Directions

Step 1

Rinse the dried green grams under cold running water, then place them in a large pot. Add 4 cups of water and bring to a boil over medium-high heat. Reduce the heat to low and let them simmer for about 40 minutes or until they are tender. Drain and set aside.

Step 2

In a large saucepan or pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes or until translucent.

Step 3

Add the minced garlic and ginger to the onion, and cook for another 1 minute while stirring.

Step 4

Add the diced tomatoes, stirring and cooking until they soften and start to break down, about 5 minutes.

Step 5

Add the diced carrot and chopped green bell pepper. Cook for an additional 5 minutes, stirring occasionally.

Step 6

Stir in the salt, cumin powder, coriander powder, and turmeric powder. Cook for 1 minute to release the flavors of the spices.

Step 7

Add the cooked green grams to the saucepan, stirring well to combine with the vegetables and spices.

Step 8

Pour in 2 cups of water and bring the mixture to a simmer. Reduce the heat to low, cover, and let it cook for 10-15 minutes, allowing the flavors to meld together.

Step 9

Adjust seasoning as needed and garnish with chopped cilantro before serving.

Step 10

Serve hot, alongside rice, chapati, or as a standalone stew.

Nutrition Facts

Serving size	2006 grams (2006.0g)

Amount per serving	% Daily Value*
Calories	1473

Total Fat 31.90g	41%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 16.80g
Cholesterol 0mg	0%
Sodium 2506mg	109%
Total Carbohydrate 234.80g	85%
Dietary Fiber 60.20g	215%
Total Sugars 41.20g
Protein 80.00g	160%

Vitamin D 0IU	0%
Calcium 604mg	46%
Iron 25mg	139%
Potassium 5348mg	114%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.6%

Protein: 20.7%

Carbs: 60.7%