Vegan Ndengu (Green Gram Stew)

Savor the comforting warmth of Vegan Ndengu, a traditional green gram stew that's both hearty and wholesome. Packed with protein-rich mung beans, vibrant vegetables like carrots and potatoes, and an aromatic blend of spices—including cumin, turmeric, and curry powder—this one-pot delight is a flavorful nod to East African cuisine. Slow-simmered in a savory tomato base, this stew achieves a rich, thick texture that’s perfect for soaking up with rice, chapati, or your favorite flatbread. Naturally gluten-free, dairy-free, and vegan, this dish is not only a nutritious meal for four but also a celebration of bold, earthy flavors. Perfect for weeknight dinners or meal prepping, Vegan Ndengu is a must-try recipe that delivers both comfort and nourishment in every bowl.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup green grams (mung beans)
• 2 tablespoons vegetable oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 teaspoon ginger, minced
• 2 medium tomatoes, chopped
• 1 medium carrot, diced
• 1 medium potato, peeled and diced
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 0.5 teaspoon turmeric powder
• 1 teaspoon curry powder
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 4 cups water
• 0.25 cup cilantro, chopped

Directions

Step 1

Rinse the green grams thoroughly under cold water. Place them in a bowl, cover with water, and set aside to soak for at least 15 minutes.

Step 2

In a large pot, heat the vegetable oil over medium heat. Add the chopped onion and sauté until it becomes translucent about 5 minutes.

Step 3

Add the minced garlic and ginger to the pot, stirring for another minute until fragrant.

Step 4

Mix in the chopped tomatoes, cooking for 3-4 minutes until they start to break down and become saucy.

Step 5

Drain the soaked green grams and add them to the pot along with the diced carrot and potato. Stir well to combine.

Step 6

Sprinkle the coriander powder, cumin powder, turmeric powder, curry powder, salt, and black pepper over the vegetables. Stir to coat evenly with the spices.

Step 7

Pour in the 4 cups of water, ensuring all the ingredients are submerged. Increase the heat to high and bring the mixture to a boil.

Step 8

Once boiling, reduce the heat to low, cover, and let the stew simmer for 45 minutes, or until the green grams are tender and the stew is thickened. Stir occasionally to prevent sticking.

Step 9

Adjust the seasoning to taste if necessary. Serve hot, garnished with freshly chopped cilantro.

Nutrition Facts

Serving size	(1896.2g)

Amount per serving	% Daily Value*
Calories	1230.9

Total Fat 30.9g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 3185.1mg	0%
Total Carbohydrate 197.1g	0%
Dietary Fiber 44.7g	0%
Total Sugars 28.9g
Protein 57.4g	0%

Vitamin D 0IU	0%
Calcium 496.9mg	0%
Iron 21.8mg	0%
Potassium 4551.9mg	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: 21.5%

Protein: 17.7%

Carbs: 60.8%