How To Make ~ Mbahali Nyankatang ~ Mbahali Gretteh ~ Teeya ~ Saloum ~ 🇬🇲 Dada's FoodCrave Kitchen

groundnut paste

🥗Healthier: almond butter

💰Cheaper: peanut butter

Almond butter offers a nutty flavor with fewer calories.

palm oil

🥗Healthier: olive oil

💰Cheaper: vegetable oil

Olive oil provides healthy fats and a lighter taste.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu is a plant-based protein alternative.

meat

🥗Healthier: chicken breast

💰Cheaper: pork

Chicken is leaner and often less expensive.

Blend raw peanuts until they turn into powder form.

Broil salted mackerel fish and salted herring fish for 10 minutes.

Wrap salted fish in foil and bake for 20 minutes.

Debone the smoked salted fish after cooking.

Blend locust beans, scallions, onions, and habanero peppers together.

Mix blended ingredients with the deboned fish.

Add 4 cups of water to a pot and add eggplant, okra, and habanero peppers; cook until vegetables are tender.

Add 4 cups of rice to the same pot and boil until almost cooked.

Spread the bahal mixture over the rice and cover with parchment paper or foil.

Cook on low medium heat for 1 to 1.5 hours until the peanut and locust beans are thoroughly cooked.

Garnish with cooked vegetables before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens