Dairy-Free Ndengu (Green Gram Stew)

Discover the comforting warmth of Dairy-Free Ndengu (Green Gram Stew), a plant-based, protein-rich delight that's perfect for any occasion! This wholesome Kenyan-inspired dish combines tender green grams (mung beans) simmered in a fragrant blend of spices like curry, cumin, coriander, and turmeric. Layers of flavor are built with sautéed onions, garlic, ginger, and juicy tomatoes, brought together with creamy coconut milk and a splash of lemon juice for a zesty finish. Packed with nutrients and free from dairy, this easy-to-make stew is a fantastic choice for vegans and those looking for a hearty, gluten-free meal. Serve it piping hot, garnished with fresh cilantro, alongside rice, flatbread, or as a standalone bowl of comfort. Perfect for cozy nights and meal prepping alike, this vibrant green gram stew will quickly become a household favorite!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 250 grams green grams (mung beans)
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 units garlic cloves, minced
• 1 tablespoon ginger, minced
• 2 medium tomatoes, chopped
• 1 medium carrot, diced
• 1 tablespoon curry powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon black pepper
• 750 ml vegetable broth
• 100 ml coconut milk
• 2 tablespoons fresh cilantro, chopped
• 1 teaspoon salt
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the green grams thoroughly under cold water until the water runs clear. Drain and set aside.

Step 2

In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 3

Stir in the minced garlic and ginger, and cook for an additional 2 minutes until fragrant.

Step 4

Add the diced carrots and chopped tomatoes to the pot, and cook for another 5 minutes, stirring occasionally.

Step 5

Stir in the curry powder, cumin powder, coriander powder, turmeric powder, and black pepper. Mix well to coat the vegetables with the spices.

Step 6

Add the rinsed green grams to the pot and stir to combine with the spices and vegetables.

Step 7

Pour in the vegetable broth, ensuring the green grams are fully submerged. Bring to a boil, then reduce the heat to a simmer.

Step 8

Cover the pot and let the stew simmer for about 30 minutes, or until the green grams are tender, stirring occasionally.

Step 9

Once the green grams are cooked, stir in the coconut milk and season with salt. Simmer uncovered for another 5 minutes to allow the flavors to meld.

Step 10

Turn off the heat and stir in the lemon juice. Taste and adjust seasoning if necessary.

Step 11

Garnish with fresh cilantro before serving. Enjoy your wholesome and delicious dairy-free Ndengu!

Nutrition Facts

Serving size	(1619.3g)

Amount per serving	% Daily Value*
Calories	1605.6

Total Fat 39.4g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 4.9g
Cholesterol 0mg	0%
Sodium 6290.1mg	0%
Total Carbohydrate 249.4g	0%
Dietary Fiber 57.9g	0%
Total Sugars 50.3g
Protein 79.2g	0%

Vitamin D 0IU	0%
Calcium 572.6mg	0%
Iron 29.3mg	0%
Potassium 5679.3mg	0%

*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: 21.2%

Protein: 19.0%

Carbs: 59.8%