Ndengu (Kenyan Green Gram Stew)
Whole green mung beans simmered until soft, then stirred into a fragrant onion, tomato and garlic base. Eat it with chapati or rice.
- Time1 hr 15 (plus soaking)
- LevelEasy
- Costabout £0.75 a head
Cost is worked out from Aldi and Tesco shelf prices in October 2026. Your shop and brands will differ.
Estimated nutrition per serving
- 190kcal
- 20gcarbs
- 4.5gof which sugars
- 8.4gfat
- 2.2gsaturates
- 7.6gprotein
- 6.8gfibre
- 1.8gsalt
A rough estimate worked out from the ingredients, for the serving size above. It is a guide only and not medical advice. If you count carbs or manage diabetes, check with your own tools and your care team.
Ingredients
Tick what you need to buy. It goes on your shopping list.
Method
- 1
Rinse the mung beans and soak them in cold water for 4 hours or overnight, if you have time. Drain.
- 2
Put the beans in a large pan with the 1200 ml water. Bring to the boil, then simmer, partly covered, for 40 to 45 minutes until completely soft and starting to break down.
43 min 20 s - 3
Meanwhile, heat the oil in a frying pan over a medium heat. Fry the onion for 8 minutes until golden, then add the garlic, ginger and chilli for 1 minute.
- 4
Stir in the cumin, coriander and turmeric for 30 seconds, then add the tomatoes. Cook for 8 minutes until thick and jammy.
8 min - 5
Tip the tomato mixture into the beans with the salt. Simmer for 10 minutes, mashing a few beans against the side of the pan, until the stew is thick but still loose. Add a splash of water if needed.
10 min - 6
Scatter over the coriander and serve with chapati, ugali or rice.
Double check before you cook. Recipes can contain mistakes. Any diet labels come from the ingredients as written in this recipe and are a guide, not a guarantee. Always check every ingredient and the packet label for allergens and cross contamination, and ask your doctor or dietitian what is right for you, especially with coeliac disease, diabetes or a serious allergy. This is not medical advice.
