Coco – Banana’s Kenyan Dengu

May 16, 2023May 16, 20230 14
Coco-Banana's Kenyan Dengu recipe for a nutritious meal
in Vegetarian

Prep

10 min

Cook

50 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup whole mung beans , soaked for 8 hours
2 teaspoons olive oil
1 onion , chopped
4 cloves garlic , crushed
2 tablespoons tomato puree
1 red capsicum , diced
1 green capsicum , diced
2 fresh red chilies , sliced
1/2 small pumpkin , cooked and mashed

Nutrision Information

Servings Per Recipe
4
Calories
280
Sugar
6g
Fat
8g
Coco-Banana's Kenyan Dengu is a traditional Kenyan dish made from whole mung beans, pumpkin, and a blend of spices. The dish is popular across East Africa and is often eaten as a hearty meal alongside staples like ugali or chapati. This flavorful and nutrient-dense meal is perfect for vegetarians and vegans looking for a healthy and fulfilling meal option. Coco-Banana's Kenyan Dengu is also a great way to explore different cuisines and add variety to your daily meals.

Instructions

1.Start by cooking the mung beans in a pot of boiling water until they are tender. This should take approximately 30 minutes.
2.In a separate pan, heat the olive oil over medium heat and sauté the onions and garlic until they are soft and fragrant.
3.Add the tomato puree and cook until it reduces by half.
4.Add the diced capsicum and chilies and cook until they are softened, but still have a bit of crunch.
5.Stir in the mashed pumpkin and cooked mung beans and let the mixture simmer for 10 minutes.
6.Serve the dengu hot as a main dish or side dish. It can be served with chapati or ugali.

PROS

Coco-Banana’s Kenyan Dengu is packed full of plant-based protein and fiber as well as vitamins and minerals.
This meal is perfect for vegetarians and vegans looking for a nutrient-dense dish.

Dengu is easy to make and suitable for meal prepping, making it a convenient option for those with busy schedules.

It is also a great way to use up any leftover pumpkin you may have in the kitchen.

CONS

One potential drawback of dengu is that it can be quite filling, so it may not be the best option for those with small appetites.

Moreover, some people may not enjoy the slightly grainy texture of mung beans.
Additionally, the dish has a moderate amount of oil which can contribute to the overall caloric intake.

HEALTH & BENEFITS

Coco-Banana’s Kenyan Dengu is a fantastic source of plant-based protein and fiber, which are essential for overall health and wellbeing.
The mung beans are also packed with vitamins and minerals, including folate, iron, and magnesium, all of which play a vital role in maintaining good health.
Moreover, consuming pumpkin as part of a balanced diet has been linked to a range of health benefits, including a reduced risk of chronic diseases like heart disease and type 2 diabetes.

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