Another Kenyan staple!
I don’t expect you to be familiar with green grams. Simply, they are mung beans and very popular in Indian cuisine, especially in the south (in Kenya it is commonly called ndengu). Green grams are nutritionally dense, containing very little fat and extremely high in fiber and protein. A great staple to a vegetarian diet for protein because as a plant protein source it boasts the benefits of having some of every amino acid. It contains numerous other vitamins and minerals, including a significant amount of vitamin C; and unlike other legumes it does not contain flatulence causing agents. Other fun facts about this little powerhouse plant protein: low glycemic index food, high in potassium, magnesium, protease inhibitors and phytoestrogen, nutrient dense and low-calorie make it good for weight loss, and has anti-inflammatory properties.
This recipe is an easy way to prepare the beans and is versatile in the way it is spiced and eaten.
Serves about 4-6
1 c dry green grams
4 c water + 1 c
2 tomatoes, diced
1 onion, diced
1 green pepper, diced
6 cloves garlic, minced
1 pili pili, minced
Salt, pepper to taste
Curry seasoning to taste
( or any other robust,earthy spice combination like garam masala, coriander, cumin or turmeric)
Bring 4 c of water to a boil.
Add green grams(rinsed and sorted for any stones or debri) and boil, uncovered for 1 hour.
I didn’t soak them and they turned out just fine, perfect consistency.
Stir once in a while, and check water level after 30 mins, adding water as necessary until done.
About 15 min before the hour, add tomatoes.
Saute the peppers, garlic, and onion in a separate pan with a little oil.
After the hour, add the sautéed veggies and spices, and simmer for 10 minutes.
Serve over brown rice or with whole grain chapati. I like the Indian recipe (will post it soon!) compared to the African one because it does not contain, nor cooked in oil.