High Protein Ndengu (Green Gram Stew)

Indulge in the comforting flavors of High Protein Ndengu (Green Gram Stew), a hearty and nutrient-packed dish that's as satisfying as it is healthy. This vegan-friendly recipe combines tender green grams (mung beans) with the creamy richness of coconut milk, while aromatic spices like turmeric, cumin, and coriander elevate the stew to new depths of flavor. Fresh spinach and a burst of zesty lemon juice add a vibrant touch, making each bite both refreshing and nourishing. Perfect for meal prep or a cozy weeknight dinner, this protein-rich stew is not only delicious but also loaded with fiber, vitamins, and wholesome goodness. Serve it with steamed rice, flatbread, or enjoy it on its own for a fulfilling meal that's sure to impress.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 200 grams green grams (mung beans)
• 2 tablespoons coconut oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon ginger, minced
• 3 medium tomatoes, chopped
• 200 milliliters coconut milk
• 1 teaspoon turmeric powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 100 grams fresh spinach, chopped
• 1 lemon, juiced
• 2 tablespoons fresh cilantro, chopped
• 600 milliliters water

Directions

Step 1

Rinse the green grams thoroughly under running water. In a medium pot, combine the green grams with 600 milliliters of water. Bring to a boil, then reduce the heat and let it simmer for about 20-25 minutes or until the beans are tender. Drain and set aside.

Step 2

In a large saucepan, heat 2 tablespoons of coconut oil over medium heat. Add the chopped onion and sauté for 5 minutes or until translucent.

Step 3

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

Step 4

Add the chopped tomatoes, turmeric powder, cumin powder, coriander powder, salt, and black pepper to the saucepan. Cook for 5 minutes until the tomatoes soften and the spices are well blended.

Step 5

Pour in the coconut milk and let the mixture simmer for 5 minutes, allowing the flavors to meld together.

Step 6

Add the cooked green grams to the saucepan. Stir well to combine with the coconut-tomato mixture.

Step 7

Fold in the chopped spinach and allow it to wilt, approximately 2-3 minutes.

Step 8

Before serving, squeeze the juice of one lemon over the stew and stir in the fresh cilantro.

Step 9

Serve hot, garnished with additional cilantro if desired, and enjoy your nutritious high-protein ndengu stew.

Nutrition Facts

Serving size	(1735.3g)

Amount per serving	% Daily Value*
Calories	1223.2

Total Fat 33.0g	0%
Saturated Fat 24.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 2556.5mg	0%
Total Carbohydrate 188.7g	0%
Dietary Fiber 43.8g	0%
Total Sugars 45.3g
Protein 57.9g	0%

Vitamin D 0IU	0%
Calcium 557.9mg	0%
Iron 21.5mg	0%
Potassium 4566.4mg	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: 18.0%

Carbs: 58.8%