Teresa's Recipes
Ndengu (Kenyan Mung Bean Stew)
Ndengu is a cherished Kenyan dish that embodies the heart and soul of East African cuisine. This delightful stew features tender green grams (mung beans) simmered in a rich, aromatic tomato sauce infused with spices like cumin and coriander. Each bite is a burst of flavor, complemented by the freshness of cilantro, making it a wholesome and satisfying meal. Traditionally served with rice or chapati, Ndengu is a staple that brings families together around the dinner table, showcasing the vibrant culinary heritage of Kenya.
Ingredients
- 1 cup, rinsed and soaked for 2 hours Green grams (mung beans)
- 3 cups Water
- 2 tablespoons Vegetable oil
- 1 teaspoon (or to taste) Salt
- 1 teaspoon Coriander powder
- 1 teaspoon Cumin powder
- 1/2 teaspoon Turmeric powder
- 1 tablespoon, grated Fresh ginger
- 3 cloves, minced Garlic
- 2 large, chopped Tomatoes
- 1 medium, chopped Onion
- 1/4 cup, chopped (for garnish) Fresh cilantro
Dietary Notes
- Servings: 4
- Dish Type: Main Course
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Calories: 220
- Fat: 7g
- Carbs: 36g
- Protein: 12g
- Sodium: 300mg
- Sugar: 4g
Instructions
- Rinse the green grams thoroughly and soak them in water for about 2 hours to soften them.
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion to the pot and cook until it becomes translucent, about 5 minutes.
- Add the minced garlic and grated ginger, cooking for an additional minute until fragrant.
- Stir in the chopped tomatoes along with the turmeric powder, cumin powder, coriander powder, and salt. Mix well to combine all ingredients.
- Drain the soaked green grams and add them to the pot, ensuring they are coated with the tomato mixture.
- Pour in the 3 cups of water and bring the mixture to a boil.
- Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 30 minutes, or until the green grams are tender and the flavors meld together.
- Taste the stew and adjust the seasoning if necessary.
- Garnish with fresh cilantro before serving for a pop of color and flavor.
- Serve hot with rice or chapati for a complete meal.
Tips
- For a spicier kick, add chopped green chilies along with the onions.
- You can incorporate other vegetables such as carrots or spinach to enhance the nutritional profile.
- If you prefer a creamier texture, add a splash of coconut milk towards the end of cooking.