Teresa's Recipes
Ndengu (Kenyan Green Gram Stew)
Ndengu is a beloved Kenyan dish that showcases the nutritional power of green grams (mung beans) simmered in rich coconut milk. This hearty stew is not only comforting but also packed with protein, making it a perfect meal for both vegetarians and meat lovers alike. Traditionally enjoyed in homes across Kenya, Ndengu is often served with rice or chapati, making it a staple in Kenyan cuisine. The combination of fragrant spices, fresh tomatoes, and creamy coconut milk creates a delightful explosion of flavors that will transport your taste buds to the heart of East Africa.
Ingredients
- 1 cup, rinsed and soaked for at least 2 hours Green grams (mung beans)
- 4 cups Water
- 1 teaspoon, or to taste Salt
- 1 tablespoon Curry powder
- 1 tablespoon, grated Fresh ginger
- 4 cloves, minced Garlic
- 2 cups, diced Fresh tomatoes
- 1 large, diced Onion
- 1 can (400 ml) Coconut milk
- 1/4 cup, chopped (for garnish) Fresh cilantro
- 2 tablespoons (for cooking) Vegetable oil
Dietary Notes
- Servings: 4
- Dish Type: Main Course
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Calories: 320
- Fat: 15g
- Carbs: 40g
- Protein: 12g
- Sodium: 300mg
- Sugar: 5g
Instructions
- Rinse the green grams and soak them in water for at least 2 hours. This helps to soften them and reduce cooking time.
- In a large pot, heat the vegetable oil over medium heat.
- Add the diced onions and cook until they are soft and translucent, about 5 minutes.
- Stir in the minced garlic, grated ginger, and curry powder, cooking for another minute until fragrant.
- Add the diced tomatoes and cook until they are soft and mushy, about 5-7 minutes.
- Drain the soaked green grams and add them to the pot, stirring to combine with the tomato mixture.
- Pour in the water and add salt, bringing the mixture to a boil.
- Reduce the heat to low and simmer for 30-40 minutes, or until the green grams are soft and fully cooked, stirring occasionally.
- Once the green grams are tender, stir in the coconut milk and simmer for another 5 minutes to heat through.
- Remove from heat and garnish with chopped cilantro before serving hot.
Tips
- For added depth of flavor, consider adding a tablespoon of lemon juice or tamarind paste before serving.
- You can also include diced vegetables such as carrots or bell peppers for added nutrition and color.
- Serve with rice, chapati, or even crusty bread to soak up the delicious sauce.