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Let me share my favorite Kenyan dish that'll transport your taste buds straight to East Africa. This green gram stew bursts with aromatic spices and hearty mung beans, creating a comforting meal perfect for chilly evenings. I've tweaked this traditional recipe over years, balancing flavors until reaching perfection. Trust me, once you've tried this stew, you'll be hooked! Rich, satisfying, and surprisingly simple to make, it's become my go-to for impressing dinner guests or treating myself after a long day.
Ingredients for Delicious Green Grams Stew
- Green grams: Essential protein source, adds texture and heartiness to the stew, rich in fiber and nutrients.
- Onion: Provides depth of flavor, sweetness when caramelized, and a savory base for the stew.
- Garlic: Adds aromatic flavor, enhances overall taste, and complements the other spices and ingredients in the stew.
- Ginger: Adds warmth and a unique zing to the stew, balances flavors, and aids in digestion.
- Vegetable oil: Used for cooking the ingredients, adds richness and helps distribute flavors evenly throughout the stew.
- Tomatoes: Adds acidity, sweetness, and a vibrant color to the stew, enhancing the overall taste and visual appeal.
- Cumin powder: Earthy and warm spice that adds depth of flavor and a hint of smokiness to the stew.
- Coriander powder: Adds a citrusy and slightly sweet flavor, complements the other spices, and enhances the overall taste of the stew.
- Turmeric powder: Adds a warm, peppery flavor and a vibrant yellow color to the stew, known for its anti-inflammatory properties.
- Water: Essential for cooking the green grams, helps create the stew's base, and ensures the right consistency.
- Cilantro: Adds freshness and a pop of color to the stew, enhances the overall flavor profile, and serves as a garnish.
Read more: Green Pepper Casserole Recipe
Essential Tools for Making Kenyan Green Grams Stew
- Large pot: Essential for cooking the green grams and allowing enough space for simmering with other ingredients.
- Vegetable oil: Used for sautéing the onions, garlic, and ginger, adding flavor and preventing sticking.
- Grater: Necessary for grating the ginger to incorporate its fresh flavor evenly throughout the stew.
- Chopping board: Needed for chopping the onions, tomatoes, and cilantro to prepare the base and garnish for the stew.
- Measuring spoons: Essential for accurately measuring and adding the spices to achieve the right balance of flavors.
Green Grams Kenya Stew Recipe
A hearty and nutritious Kenyan stew made with green grams (mung beans).
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Equipment
- Large pot
- Wooden Spoon
Ingredients:
Main Ingredients
- 1 cup green grams (mung beans) soaked overnight
- 1 large onion chopped
- 2 cloves garlic minced
- 1 inch ginger grated
- 2 tablespoons vegetable oil
- 2 large tomatoes chopped
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1 teaspoon turmeric powder
- 1 teaspoon salt or to taste
- 3 cups water
- 1 bunch cilantro chopped, for garnish
Read more: Green Chili Chicken Stew Recipe
Instructions:
- 1. Heat the vegetable oil in a large pot over medium heat.
- 2. Add the chopped onions and sauté until golden brown.
- 3. Stir in the minced garlic and grated ginger, cook for another minute.
- 4. Add the chopped tomatoes, cumin powder, coriander powder, and turmeric powder. Cook until the tomatoes are soft.
- 5. Drain the soaked green grams and add them to the pot. Stir well to combine.
- 6. Pour in the water and add salt to taste. Bring to a boil.
- 7. Reduce the heat to low, cover the pot, and let it simmer for about 45 minutes or until the green grams are tender.
- 8. Garnish with chopped cilantro before serving.
Notes:
Serve with rice or chapati for a complete meal.
Nutrition value:
Calories: 250kcalCarbohydrates: 40gProtein: 12gFat: 6gSaturated Fat: 1gSodium: 600mgPotassium: 700mgFiber: 10gSugar: 5gVitamin A: 500IUVitamin C: 20mgCalcium: 100mgIron: 4mg
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Tried this recipe?Let us know how it was!
Read more: Beans And Greens Stew Recipe
Make-Ahead and Freezing Tips for Green Grams Kenya Stew
Make Ahead Instructions
- The stew can be made ahead and stored in the refrigerator for up to 3 days.
- Reheat on the stovetop or in the microwave before serving.
Freezing Instructions
- Allow the stew to cool completely before transferring it to airtight containers or freezer bags.
- Freeze for up to 3 months.
- Thaw overnight in the refrigerator before reheating.
Green grams, also known as mung beans, are a great source of plant-based protein and are commonly used in vegetarian dishes for their nutritional benefits.
Frequently Asked Questions About Kenyan Green Grams Stew
FAQ:
Can I use canned green grams instead of soaking them overnight?
Yes, you can use canned green grams to save time, but the texture may differ slightly.
How can I make this stew spicier?
To make the stew spicier, you can add chopped green chilies or a pinch of cayenne pepper.
Is there a substitute for cilantro if I don't have any?
If you don't have cilantro, you can use parsley as a substitute for a different flavor profile.
Can I freeze this stew for later?
Yes, you can freeze this stew in airtight containers for up to 3 months. Just thaw and reheat before serving.
How can I make this stew more filling?
To make the stew more filling, you can add diced potatoes or carrots during the cooking process.
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