Gambian National Dish – Benachin | YOU Must see to Believe | National Foods

fish

🥗Healthier: tofu

💰Cheaper: chicken

Tofu provides a vegetarian option while chicken is often more affordable.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Olive oil is healthier, while sunflower oil is usually less expensive.

green peas

🥗Healthier: edamame

💰Cheaper: frozen peas

Edamame offers a protein boost, while frozen peas are budget-friendly.

bay leaves

💰Cheaper: dried herbs

Dried herbs can provide similar flavor without needing fresh bay leaves.

Rinse rice under cold water until water runs clear.

Heat vegetable oil in a large pot over medium heat until shimmering.

Sauté chopped onions until translucent, about 5 minutes.

Add minced garlic and ginger; cook for 1-2 minutes until fragrant.

Stir in chopped tomatoes and bell peppers; cook until softened, about 5-7 minutes.

Add rice to the pot; stir to coat with the tomato mixture.

Pour in chicken or vegetable broth and add bay leaves and thyme.

Bring to a boil, then reduce heat to low and cover; simmer for 20-25 minutes.

Check rice for doneness; if needed, add more broth and cook until tender.

In a separate pan, cook fish until golden brown on both sides, about 3-4 minutes each side.

Gently fold cooked fish into the rice mixture.

Add carrots and green peas; cover and steam for 5 minutes.

Remove from heat and let sit for 5 minutes before serving.

Cooking Techniques

Spice Level:

Allergens