Gambian Benachin/JOLLOF RICE with Shrimps 🍤 and Beans (Voiceover) | Episode 20 | Creative Phebe

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.

Sort and wash 250 grams of black eyed beans, removing any stones or rotten beans.

Soak the beans in fresh water until covered by 2 to 4 inches.

Prepare 310 grams of carrots by cutting off the ends and peeling them.

Quarter 2 large aubergines and soak them in water to prevent drying out.

Chop the carrots into chunks and add them to the eggplant.

Prepare okra by cutting off the tops and adding them to the mix.

Peel and chop 235 grams of onion and 35 grams of garlic for blending.

Blend the onions, garlic, 14 grams of habanero peppers, and 497 grams of whole peeled tomatoes into a puree.

Rinse the blender with about 300 ml of water and set it aside.

Clean 426 grams of frozen shrimps with half a lemon and 1 teaspoon of kosher salt.

Make garlic paste with 1 teaspoon of kosher salt and 3 garlic cloves.

Season the shrimps with the garlic paste, Dijon mustard grains, parsley, 2 teaspoons of ground black pepper, 2 teaspoons of cayenne pepper, half a lemon, and 1 teaspoon of kosher salt.

Heat 130 ml of sunflower oil in a pot for 3-4 minutes before frying the shrimps for 2 minutes on each side.

Add 75 grams of tomato paste to the pot with 2 sprigs of rosemary and 3 bay leaves, stirring constantly to prevent burning.

Add the blended tomato puree to the pot and stir to create a tomato-based stock.

Cover the pot and simmer for 10 minutes to thicken the stock.

Season the stock with 1 tablespoon of ground black pepper, 1 tablespoon of cayenne pepper, and 0.5 tablespoon of kosher salt.

Add 700 ml of water to the stock and stir well.

Drain the soaked beans and add them to the stock, stirring to combine.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens