Best Western Ndengu Recipe – Delicious & Easy Mung Bean Stew
This Western Ndengu (Mung Bean) stew is a hearty, protein-rich dish made with pre-boiled Ndengu, onions, tomatoes, garlic, carrots, and flavorful spices. The ingredients are sautéed, simmered, and combined to create a thick, aromatic stew. Best served with rice, chapati, or ugali, this budget-friendly and nutritious meal is perfect for any occasion!Also, find a video tutorial at the end of this post showing you the step-by-step process of how to make the recipe.
Equipment
- 1 large saucepan/ sufuria
- 1 Wooden Spoon
- 1 knife
- 1 grater
- 1 chopping board
- spoons and bowls as needed to measure and hold the ingredients
Ingredients
- 1 kg pre-boiled Western Ndengu (Mung Beans) (Measure before washing, soaking, and boiling)
- 2 large 2 onions, diced
- 4 large tomatoes, diced or grated
- 6 cloves fresh garlic, finely grated
- 6 medium size carrots, diced
- 1 medium size green pepper, grated
- 2 tsps. salt (or to taste)
- 1 tsp. curry powder
- 1 tsp. paprika (or your preferred spices)
- 1 tbsp. tomato paste (optional)
- 7 tbsps. cooking oil
- 4 tbsps. chopped cilantro (for garnish)
Instructions
- Prepare Your IngredientsBefore you start cooking, ensure that your Ndengu is pre-soaked and boiled.Soaking overnight not only reduces cooking time but also releases beneficial nutrients. Once boiled, set the beans aside.
- Sauté the Aromatics Heat 7 tablespoons of cooking oil in a large saucepan over medium heat. Add diced onions and sauté until they turn a light golden color, stirring frequently for even cooking. Add the grated garlic and continue stirring to prevent burning. Cook until fragrant.
- Add Tomatoes and SpicesAdd diced or grated tomatoes to the pan. Stir in tomato paste (if using) to enhance the richness of the stew. Reduce the heat, cover, and let the mixture simmer for 2-3 minutes until the tomatoes break down into a thick sauce. Mash the tomatoes gently with a spoon to achieve a smooth consistency. Add salt, curry powder, and paprika. Stir well to combine.
- Add Carrots and Simmer Mix in the diced carrots and stir thoroughly. Add a little water, cover, and let it simmer for about 5 minutes until the carrots soften slightly.
- Add Pre-Boiled Ndengu Once the tomato and carrot mixture has thickened, add in the boiled mung beans. Stir well to coat the beans with the flavorful sauce. Add water to achieve your desired consistency. If you prefer a thick stew, add just enough water to slightly cover the beans. Cover the pot, bring it to a boil, and let it simmer for another 10 minutes.
- Final Touches Stir in the grated green pepper and chopped cilantro. Turn off the heat and let the flavors blend for a minute before serving.
Video
Notes
Serving Suggestions
This Western Ndengu stew pairs perfectly with:- Steamed rice
- Soft chapati
- Ugali
- Toasted bread
Tips for the Best Western Ndengu Stew
- Use Ripe Tomatoes: Ripe, juicy tomatoes create a rich and thick sauce that enhances the flavor of the stew.
- Experiment with Spices: While curry powder and paprika work well, you can also try cumin, garam masala, or turmeric for an extra depth of flavor.
- Don’t Add Too Much Water: Keep the stew slightly thick for a better texture and richer taste.
- Add Vegetables Towards the End: Grated green pepper and cilantro should be added last to retain their freshness, flavor, and color.
Health Benefits of Western Ndengu (Mung Beans)
- Rich in Plant-Based Protein: A great source of protein for vegetarians and vegans.
- Boosts Digestion: High in fiber, aiding in digestion and promoting gut health.
- Supports Heart Health: Contains antioxidants that help reduce bad cholesterol levels.
- Regulates Blood Sugar: Helps in maintaining balanced blood sugar levels, making it ideal for diabetics.