Diabetes Kenya

Ndengu (Green Gram) Stew with Chapati (Whole Wheat)

Ndengu (Green Gram) Stew with Chapati (Whole Wheat)

Ndengu (Green Gram) Stew with Chapati (Whole Wheat)

A nutritious Kenyan stew made with green grams (mung beans) served with whole wheat chapati. This meal is rich in fiber and protein, ideal for diabetic patients as it helps stabilize blood sugar levels.

  • Prep Time20 min
  • Cook Time35 min
  • Perform Time15 min
  • Total Time1 hr 10 min
  • Serving Size4
  • Energy350 cal
  • Cuisine
    • Kenyan
  • Course
    • Main Course
  • Suitable for Diet
    • Diabetic
    • Halal
    • Hindu
    • Low Lactose
    • Vegan
    • Vegetarian

Ingredients

For the Ndengu Stew:

  • 1 ½ cups dried green grams (mung beans), soaked overnight
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • 2 ripe tomatoes, chopped
  • 1 tablespoon olive oil
  • 1 teaspoon curry powder
  • Salt to taste
  • Fresh coriander for garnish

For the Whole Wheat Chapati:

  • 2 cups whole wheat flour
  • 1 cup warm water
  • 1 tablespoon olive oil
  • Salt to taste

Method

Cook the Green Grams

1

  • Boil the soaked green grams until tender, about 30 minutes. Drain and set aside.

Prepare the Stew

2

  • Heat olive oil in a pan. Sauté the onions until soft, about 5 minutes. Add garlic, ginger, and curry powder, and cook for 2 minutes.

Add Tomatoes and Green Grams

3

  • Add the chopped tomatoes and cook until soft. Stir in the boiled green grams, season with salt, and simmer for 10 minutes. Garnish with fresh coriander.

Prepare the Chapati

4

  • In a bowl, mix whole wheat flour, olive oil, and salt. Gradually add warm water and knead the dough until soft and elastic. Let it rest for 20 minutes.

Cook the Chapati

5

  • Divide the dough into small balls, roll them out into thin circles, and cook on a hot, lightly oiled pan until golden brown on both sides, about 2-3 minutes per side.

Serve

6

Serve the Ndengu stew with freshly made chapatis.

Cooking Tips:

  • Chapati dough should be soft and pliable to achieve perfect, tender flatbreads.
  • To speed up cooking, use canned green grams (mung beans), but rinse them well to reduce sodium.
  • Add more flavor by incorporating a bit of coconut milk or vegetable broth when simmering the stew.

  • Nutrition Facts

  • 4 servings per container
  • Serving Size4
  • Amount per serving
  • Calories350
  • % Daily Value*
  • Total Fat7 g8.97%
  • Saturated Fat1 g5%
  • Polyunsaturated Fat2 g
  • Monounsaturated Fat1 g
  • Total Carbohydrate58 g21.09%
  • Dietary Fiber10 g35.71%
  • Total Sugars6 g
  • Protein16 g32%
  • Calcium50 mg3.85%
  • Iron2.2 mg12.22%
  • Potassium600 mg12.77%
  • Vitamin A80 mcg8.89%
  • Vitamin C (Ascorbic Acid)15 mg16.67%
  • * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.