Nut-Free Ndengu (Green Gram Stew)

Nut-Free Ndengu (Green Gram Stew) is a wholesome, aromatic dish that’s perfect for a flavorful, plant-based meal. Packed with tender green grams (mung beans) simmered in a vibrant blend of tomatoes, carrots, and green bell peppers, this nut-free recipe is seasoned with warm spices like cumin, coriander, and turmeric to create a hearty, nutrient-rich stew. A quick sauté of garlic, ginger, and onion enhances the dish’s depth of flavor, while a garnish of fresh cilantro adds a burst of freshness. Ready in just over an hour, this versatile stew is ideal as a standalone vegan entrée or paired with rice or flatbread for a satisfying, balanced meal. Whether you're looking for a comforting dinner or an inspired side dish, this Ndengu recipe delivers on both flavor and simplicity.

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 1 cup green grams (mung beans)
• 4 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 whole garlic cloves, minced
• 1 tablespoon ginger, minced
• 2 medium tomatoes, finely chopped
• 1 medium carrot, diced
• 1 medium green bell pepper, diced
• 1 tablespoon tomato paste
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons cilantro, chopped

Directions

Step 1

Rinse the green grams thoroughly under cold water.

Step 2

In a medium pot, combine the green grams with 4 cups of water. Bring to a boil over medium heat, then reduce the heat to low and simmer for 25-30 minutes, or until the green grams are tender. Drain and set aside.

Step 3

Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.

Step 4

Add the minced garlic and ginger to the pan, cooking for an additional 1-2 minutes until fragrant.

Step 5

Stir in the chopped tomatoes and cook for another 5 minutes until the tomatoes have softened.

Step 6

Add the diced carrot and green bell pepper to the pan, continuing to sauté for another 5 minutes.

Step 7

Mix in the tomato paste, cumin, coriander, turmeric, salt, and black pepper, stirring to combine all the ingredients well.

Step 8

Add the cooked green grams to the saucepan, stirring to incorporate them with the vegetables and spices.

Step 9

Pour in 1 cup of water and bring the mixture to a gentle simmer. Cover the pan and let it cook for 10 minutes, allowing the flavors to meld together.

Step 10

Taste and adjust the seasoning if necessary.

Step 11

Garnish the stew with freshly chopped cilantro before serving.

Step 12

Serve hot as a main dish or side dish, with rice or flatbread as desired.

Nutrition Facts

Serving size	1760.6 grams (1760.6g)

Amount per serving	% Daily Value*
Calories	1133

Total Fat 32.40g	42%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2494mg	108%
Total Carbohydrate 167.10g	61%
Dietary Fiber 43.00g	154%
Total Sugars 31.80g
Protein 55.30g	111%

Vitamin D 0IU	0%
Calcium 462mg	36%
Iron 19mg	104%
Potassium 3935mg	84%

*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: 24.7%

Protein: 18.7%

Carbs: 56.6%