Heart-Healthy Ndengu (Green Gram Stew)

Warm your soul and nourish your body with Heart-Healthy Ndengu (Green Gram Stew), a wholesome, plant-based dish packed with nutrients and bold East African flavors. This rich and savory stew combines tender green grams (mung beans) with an aromatic blend of garlic, ginger, and warming spices like cumin, turmeric, and coriander. A medley of fresh vegetables—tomatoes, carrots, and bell peppers—adds vibrant color and texture, while the addition of fresh spinach provides an extra boost of leafy green goodness. Finished with a zest of lemon juice and a sprinkle of cilantro, this easy-to-make recipe is perfect for clean eating and supports heart health. Serve it with brown rice or whole-grain bread for a satisfying, high-fiber meal your whole family will love. With its nutrient-packed ingredients and comforting taste, this recipe is a flavorful way to prioritize your wellness.

Nutriscore Rating: 86/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 200 grams green grams (mung beans)
• 2 tablespoons olive oil
• 1 large red onion, chopped
• 2 medium garlic cloves, minced
• 1 tablespoon ginger, minced
• 3 medium tomatoes, diced
• 1 medium carrot, diced
• 1 medium green bell pepper, diced
• 1 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.25 teaspoon cayenne pepper
• 500 ml low-sodium vegetable broth
• 100 grams fresh spinach, roughly chopped
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh cilantro, chopped
• 1 tablespoon fresh lemon juice

Directions

Step 1

Rinse the green grams thoroughly in cold water. Place them in a large pot and add enough water to cover the beans by about 2 inches. Bring to a boil, then reduce the heat to a simmer and cook for 15-20 minutes until they are tender. Drain and set aside.

Step 2

In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened and translucent.

Step 3

Stir in the minced garlic and ginger, and cook for another minute until fragrant.

Step 4

Add the diced tomatoes, carrot, and green bell pepper to the saucepan. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Stir in the cumin powder, turmeric powder, coriander powder, and cayenne pepper. Cook for 1-2 minutes, allowing the spices to release their aroma.

Step 6

Add the cooked green grams and pour in the vegetable broth. Stir well to combine, then bring the mixture to a simmer.

Step 7

Cover the saucepan and let the stew cook for 15 minutes, allowing the flavors to meld together.

Step 8

Add the chopped spinach to the stew and cook for an additional 5 minutes, or until the spinach is wilted and tender.

Step 9

Season the stew with salt and black pepper, adjusting to taste.

Step 10

Remove from heat and stir in the chopped cilantro and fresh lemon juice for a burst of freshness.

Step 11

Serve the Heart-Healthy Ndengu warm, accompanied by brown rice or whole grain bread for a complete meal.

Nutrition Facts

Serving size	(1615.3g)

Amount per serving	% Daily Value*
Calories	1234.2

Total Fat 33.1g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1661.2mg	0%
Total Carbohydrate 187.9g	0%
Dietary Fiber 47.6g	0%
Total Sugars 39.7g
Protein 59.6g	0%

Vitamin D 0IU	0%
Calcium 550.3mg	0%
Iron 21.7mg	0%
Potassium 5184.4mg	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: 23.1%

Protein: 18.5%

Carbs: 58.4%