Soy-Free Ndengu (Green Gram Stew)

Warm, hearty, and completely soy-free, this Ndengu (Green Gram Stew) is a delicious plant-based twist on a classic East African favorite. Packed with tender mung beans, vibrant vegetables like carrots, potatoes, and red bell peppers, and simmered in creamy coconut milk infused with aromatic spices such as cumin, coriander, and turmeric, this stew is an explosion of flavor in every bite. Perfect for vegans and those with soy allergies, this easy-to-make recipe is both nutritious and satisfying. Ready in about an hour, it’s ideal for a cozy family dinner and pairs beautifully with rice, flatbread, or enjoyed on its own. Garnished with fresh cilantro, this hearty stew is comfort food at its finest!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Green grams (mung beans)
• 3 cups Water
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 units Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 2 large Tomatoes, chopped
• 1 medium Carrot, diced
• 1 medium Red bell pepper, chopped
• 1 large Potato, peeled and diced
• 1 cup Coconut milk
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Salt
• 0.25 cup Fresh cilantro, chopped

Directions

Step 1

Rinse the green grams thoroughly under running water. Place them in a pot and add 3 cups of water. Bring to the boil over medium heat, then reduce the heat and simmer for about 30 minutes or until the grams are tender, but not mushy. Drain and set aside.

Step 2

Heat the olive oil in a large saucepan over medium heat. Add the chopped onions and sauté for about 5 minutes or until they become translucent.

Step 3

Add the minced garlic and grated ginger to the pan and sauté for an additional 1-2 minutes, or until fragrant.

Step 4

Stir in the chopped tomatoes, carrot, red bell pepper, and diced potato. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Add the cooked green grams into the vegetable mixture in the saucepan.

Step 6

Pour in the coconut milk and mix well.

Step 7

Stir in the ground cumin, ground coriander, turmeric powder, and salt. Mix everything together until the spices are well incorporated.

Step 8

Reduce the heat to low, cover the saucepan, and let simmer for about 10 minutes or until the potatoes and carrots are cooked through and tender.

Step 9

Adjust seasoning if needed, then remove from heat.

Step 10

Garnish with freshly chopped cilantro before serving.

Step 11

Serve hot with your choice of rice, flatbread, or enjoy as is.

Nutrition Facts

Serving size	(2251.8g)

Amount per serving	% Daily Value*
Calories	1479.7

Total Fat 34.2g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2555.2mg	0%
Total Carbohydrate 247.3g	0%
Dietary Fiber 50.6g	0%
Total Sugars 55.7g
Protein 61.2g	0%

Vitamin D 0IU	0%
Calcium 534.7mg	0%
Iron 21.8mg	0%
Potassium 5722.8mg	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: 20.0%

Protein: 15.9%

Carbs: 64.2%