Low Sodium Ndengu (Green Gram Stew)

Warm, hearty, and naturally nutritious, this Low Sodium Ndengu (Green Gram Stew) is the perfect plant-based comfort food for a healthy lifestyle. Packed with tender mung beans, a medley of fresh vegetables, and aromatic spices like cumin, turmeric, and coriander, this satisfying stew delivers bold, earthy flavors without relying on added salt. A touch of ginger, garlic, and freshly squeezed lemon juice brightens the dish, while fresh cilantro adds a vibrant finish. With just 15 minutes of prep and 45 minutes of cooking, this wholesome, low-sodium recipe is both easy and budget-friendly, making it an ideal choice for weeknight meals or meal preps. Enjoy it as a nourishing main dish or pair it with whole grains like brown rice or chapati for a complete, balanced plate. Perfect for anyone seeking a heart-healthy, flavorful plant-based stew!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Green grams (mung beans)
• 4 cups Water
• 1 medium Onion, finely chopped
• 3 pieces Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 2 medium Tomatoes, chopped
• 1 medium Carrot, diced
• 1 medium Green bell pepper, chopped
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 2 tablespoons Fresh cilantro, chopped
• 2 tablespoons Vegetable oil
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the green grams thoroughly under cold water and drain.

Step 2

In a large pot, combine the green grams with 4 cups of water. Bring to a boil, then reduce the heat, cover, and simmer for about 30 minutes, or until the green grams become tender.

Step 3

In a separate pan, heat the vegetable oil over medium heat. Add the cumin seeds and wait until they start to sizzle.

Step 4

Add the chopped onion to the pan and sauté until they become translucent.

Step 5

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

Step 6

Add the chopped tomatoes, carrot, green bell pepper, turmeric powder, and ground coriander. Mix well and cook until the tomatoes soften, about 5 minutes.

Step 7

Once the green grams are cooked, drain any excess water and add them to the vegetable mixture. Stir well to combine.

Step 8

Simmer the stew for an additional 10 minutes, allowing the flavors to meld together.

Step 9

Finish by stirring in the freshly chopped cilantro and lemon juice. Adjust the seasoning with pepper to taste.

Step 10

Serve hot, garnished with extra cilantro if desired.

Nutrition Facts

Serving size	(1753.2g)

Amount per serving	% Daily Value*
Calories	1099.4

Total Fat 30.8g	0%
Saturated Fat 4.6g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 124.1mg	0%
Total Carbohydrate 165.8g	0%
Dietary Fiber 42.6g	0%
Total Sugars 30.2g
Protein 54.8g	0%

Vitamin D 0IU	0%
Calcium 465.4mg	0%
Iron 19.0mg	0%
Potassium 3814.0mg	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: 23.9%

Protein: 18.9%

Carbs: 57.2%