Recipes · Kenyan · Stews
Ndengu (Green Gram Stew)
One serving has 248 kcal and 13 g protein, and at least a fifth of a woman's daily need of folate (81%), copper (62%), manganese (39%), magnesium (35%), fiber (32%) and thiamin (32%). Ready in 40 minutes.
- Preparation: 10 min
- Cooking: 30 min
- Makes: 1 serving (265 g)
- Difficulty: Easy
- Diets: Dairy-free, Gluten-free, Whole-Food, Plant-Based Diet, Vegan, Halal, Kosher, Buddhist, Hindu Vegetarian
Ingredients
- 50 g Mung beans, mature seeds, raw
- 30 g Tomatoes, raw
- 15 g Onions, raw
- 5 g Garlic, raw
- 2 g Ginger root, raw
- 5 g Vegetable oil, NFS
- 150 g Water, tap
- 5 g Cilantro, raw
- 1 g Spices, cumin seed
- 0.5 g Spices, turmeric, ground
- 0.5 g Spices, chili powder
- 1 g Salt, table
- 0.2 g Spices, pepper, black
Method
- Rinse the green grams under cold water. If using dried green grams, soak them overnight to reduce cooking time. Drain and set aside.
- In a small saucepan, combine the green grams and 100ml of water or vegetable broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the green grams are tender.
- Heat the vegetable oil in a small skillet over medium heat. Add the cumin seeds and toast for 30 seconds until fragrant. Stir in the chopped onions, garlic, and ginger. Sauté for 2-3 minutes until the onions are soft and translucent.
- Add the chopped tomatoes, turmeric powder, chili powder, and salt. Cook for 5 minutes, mashing the tomatoes to form a paste.
- Add the cooked green grams to the skillet, along with the remaining water or broth. Simmer for another 5-10 minutes to allow the flavors to meld. Adjust the consistency by adding a splash of water if necessary.
- Garnish the stew with freshly chopped cilantro. Serve hot with chapati, rice, or ugali, or enjoy as is.
- Chef's Tips Green Gram Texture: Mash some green grams with a spoon while cooking to thicken the stew naturally. Cooking Water: Retain the cooking water from the green grams to use as broth for enhanced flavor. Spice Adjustment: Modify chili levels to your heat tolerance.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 248 kcal | 12% |
| Carbohydrates | 37 g | |
| Water | 206 mL | |
| Fiber | 9.5 g | 32% |
| Protein | 13.1 g | 27% |
| Tryptophan | 0.13 g | |
| Threonine | 0.4 g | |
| Isoleucine | 0.51 g | |
| Leucine | 0.94 g | |
| Lysine | 0.84 g | |
| Methionine | 0.15 g | |
| Cystine | 0.11 g | |
| Phenylalanine | 0.73 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.63 g | |
| Histidine | 0.35 g | |
| Fat | 6.1 g | |
| Monounsaturated | 2.3 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 0.92 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 103 mg | 10% |
| Copper | 0.56 mg | 62% |
| Iron | 4.7 mg | 26% |
| Magnesium | 110 mg | 35% |
| Manganese | 0.71 mg | 39% |
| Phosphorus | 214 mg | 31% |
| Potassium | 808 mg | 17% |
| Selenium | 4.9 µg | 9% |
| Sodium | 422 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.35 mg | 32% |
| Riboflavin (vitamin B2) | 0.15 mg | 14% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 323 µg | 81% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 55.2 mg | 13% |
| Vitamin A | 37.6 µg | 5% |
| Vitamin C | 10.4 mg | 14% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 28.8 µg | 32% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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