kenyan ndengu stew

How To Cook/Prepare Ndengu Stew

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Africa CuisineDietaryDinnerGluten FreeHigh-ProteinRecipesVeganWorld Cuisines

Ndengu stew, made from green grams (mung beans), is a staple in Kenyan households, particularly among the Kikuyu and Swahili communities. This dish is cherished for its affordability, rich nutrition, and simple preparation. Traditionally served with rice, chapati, or ugali, green grams were introduced to East Africa through Indian and Middle Eastern traders, eventually becoming a staple in African cuisine.

Ingredients

  • 1 cup dried green grams (mung beans), soaked overnight
  • 1 medium onion, finely chopped
  • 2 tomatoes, diced
  • 1 carrot, grated
  • 2 cloves garlic, minced
  • 1-inch piece ginger, grated
  • 1 tsp cumin powder
  • 1 tsp turmeric powder
  • 1 tsp garam masala
  • 2 tbsp vegetable oil
  • 1 cup coconut milk (optional for creaminess)
  • 2 cups vegetable broth or water
  • Salt and pepper, to taste
  • Fresh cilantro, for garnish

Instructions:

  1. Prepare the base – Heat oil in a pot over medium heat and sauté onions until they become soft and translucent.
  2. Add aromatics – Stir in garlic, ginger, cumin, turmeric, and garam masala. Let them cook for 30 seconds until fragrant.
  3. Cook the tomatoes – Add diced tomatoes and let them cook until they soften and break down into a thick sauce.
  4. Combine ingredients – Mix in grated carrot and then add the soaked green grams along with vegetable broth or water.
  5. Simmer – Cover and let it cook for 30–40 minutes, or until the beans are tender. Stir occasionally.
  6. Enhance creaminess – Pour in coconut milk (if using) and simmer for 5 more minutes.
  7. Final touch – Adjust seasoning with salt and pepper, garnish with fresh cilantro, and serve hot.

Nutritional Information (Per Serving)

  • Calories: ~200
  • Protein: ~14g
  • Carbohydrates: ~30g
  • Fiber: ~8g
  • Fat: ~3g
  • Iron: ~4mg
  • Vitamin C: ~10mg
  • Magnesium: ~80mg

Benefits

  • ✔ High in plant-based protein – Essential for muscle repair and body functions.
    ✔ Rich in fiber – Supports digestion and gut health.
    ✔ Good source of iron – Helps prevent anemia and supports energy levels.
    ✔ Heart-healthy – Low in cholesterol and high in potassium, which supports cardiovascular health.

Tips

  • 💡 For faster cooking, use a pressure cooker—it reduces cooking time by half.
    💡 For extra flavor, add a squeeze of lemon juice before serving.
    💡 If you prefer a thicker stew, mash a few cooked beans before adding coconut milk.
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