Sugar-Free Ndengu (Green Gram Stew)

Discover the wholesome goodness of Sugar-Free Ndengu (Green Gram Stew), a nutrient-packed vegan delight perfect for those seeking a hearty and healthy meal. This East African-inspired recipe features tender mung beans simmered with aromatic spices like cumin, coriander, and turmeric, creating a richly spiced yet balanced flavor profile. Fresh ingredients like onions, garlic, tomatoes, and green bell peppers lend a vibrant, earthy touch, while a finish of chopped cilantro and a splash of tangy lemon juice brighten every bite. Completely sugar-free and easy to prepare, this stew is a satisfying choice for a nutritious weeknight dinner. Serve it warm with brown rice, quinoa, or whole-grain bread for a flavorful plant-based feast.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 250 grams dried green grams (mung beans)
• 1 liters water
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 units garlic cloves, minced
• 1 tablespoon ginger, grated
• 2 medium tomatoes, diced
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large green bell pepper, diced
• 2 tablespoons cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the dried green grams thoroughly under cold running water. Place them in a large pot and add 1 liter of water. Bring to a boil over medium heat, then reduce the heat to low and let it simmer for 25-30 minutes or until the green grams are tender. Drain and set aside.

Step 2

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

Step 3

Add minced garlic and grated ginger to the pan, stirring continuously for 1-2 minutes until fragrant.

Step 4

Mix in the diced tomatoes and cook for another 3 minutes, allowing them to soften.

Step 5

Stir in cumin powder, coriander powder, turmeric powder, salt, and black pepper. Cook for 1-2 minutes to let the spices bloom.

Step 6

Add the drained green grams to the saucepan. Stir well to coat the green grams with the spice mixture.

Step 7

Add the diced green bell pepper and mix thoroughly. Let the stew simmer for 10 minutes, stirring occasionally. If the stew seems too dry, add a splash of water.

Step 8

Once the stew has thickened and the bell peppers are tender, remove the pan from heat.

Step 9

Stir in chopped cilantro and lemon juice for freshness and brightness.

Step 10

Taste and adjust seasoning if necessary. Serve hot with a side of brown rice or whole grain bread.

Nutrition Facts

Serving size	(1892.0g)

Amount per serving	% Daily Value*
Calories	1298.1

Total Fat 33.0g	0%
Saturated Fat 5.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2461.6mg	0%
Total Carbohydrate 197.1g	0%
Dietary Fiber 50.3g	0%
Total Sugars 33.7g
Protein 66.9g	0%

Vitamin D 0IU	0%
Calcium 522.8mg	0%
Iron 21.7mg	0%
Potassium 4371.7mg	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: 22.0%

Protein: 19.8%

Carbs: 58.3%