Low Fat Ndengu (Green Gram Stew)

Experience the wholesome, heartwarming flavors of Low Fat Ndengu (Green Gram Stew), a nutritious East African-inspired dish that's both flavorful and healthy. Packed with tender green grams (mung beans) simmered to perfection, this vibrant stew combines aromatic spices like cumin, coriander, and turmeric with a medley of fresh vegetables, including tomatoes, carrots, and red bell peppers. A splash of lemon juice and a sprinkle of chopped cilantro add a zesty, herbaceous finish to this low-fat, high-fiber recipe. Perfect as a light main dish or a satisfying side, this easy-to-make stew pairs beautifully with rice or chapati, offering a comforting and guilt-free meal that’s rich in plant-based protein. Ideal for meal prepping or weeknight dinners, this one-pot dish is a must-try for anyone seeking a healthy, flavorful twist on traditional African cuisine!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 200 grams green grams (mung beans)
• 750 ml water
• 1 medium, chopped onion
• 2 minced garlic cloves
• 1 teaspoon, minced ginger
• 2 medium, chopped tomato
• 1 medium, diced carrot
• 1 medium, chopped red bell pepper
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 0.25 teaspoon ground black pepper
• 1 teaspoon salt
• 1 tablespoon olive oil
• 2 tablespoons, chopped cilantro leaves
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the green grams thoroughly under cold water.

Step 2

In a large saucepan, add the rinsed green grams and 750 ml of water. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and let them simmer for about 25-30 minutes or until they are tender.

Step 3

While the green grams are cooking, heat 1 tablespoon of olive oil in another pan over medium heat.

Step 4

Add the chopped onion and sauté for about 2-3 minutes until they become translucent.

Step 5

Stir in the minced garlic and ginger, and cook for an additional 1 minute until fragrant.

Step 6

Add the chopped tomato, diced carrot, and red bell pepper to the pan. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 7

Sprinkle in the cumin powder, coriander powder, turmeric powder, ground black pepper, and salt. Stir well to combine the spices with the vegetables.

Step 8

Once the green grams are cooked, drain them and save about 150 ml of the cooking water.

Step 9

Add the drained green grams and the reserved cooking water to the pan with the sautéed vegetables. Stir everything together well.

Step 10

Cover and let the stew simmer over low heat for about 10 minutes, allowing the flavors to meld together.

Step 11

Before serving, stir in the chopped cilantro and lemon juice. Adjust seasoning with salt and black pepper to taste if necessary.

Step 12

Serve hot as a main dish or as a side with rice or chapati.

Nutrition Facts

Serving size	(1616.9g)

Amount per serving	% Daily Value*
Calories	1082.8

Total Fat 18.7g	0%
Saturated Fat 3.1g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 4828.8mg	0%
Total Carbohydrate 183.3g	0%
Dietary Fiber 43.2g	0%
Total Sugars 47.5g
Protein 56.1g	0%

Vitamin D 0IU	0%
Calcium 466.2mg	0%
Iron 19.1mg	0%
Potassium 3865.5mg	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: 14.9%

Protein: 19.9%

Carbs: 65.1%