Mbahal
Mbahal, a traditional West African dish, originates from the Serer people of Senegal and Gambia. It's a rich, flavorful dish made with millet, peanuts, and meats like chicken or fish. Known for its nutritional value and comforting taste, mbahal is still a staple in many households, enjoyed during family gatherings and celebrations alike. Let's explore how you can recreate this delightful dish.
Ingredients
- Millet - 2 cups
- Peanuts - 1 cup
- Chicken - 500g, cut into pieces
- Fish Fillet - 300g, cut into chunks
- Onions - 2 large, chopped
- Tomatoes - 3 medium, pureed
- Bell Peppers - 2, chopped
- Carrots - 2, sliced
- Garlic - 4 cloves, minced
- Cayenne Pepper - 1 tsp
- Salt - to taste
- Black Pepper - to taste
- Vegetable Oil - 3 tbsp
- Water - 4 cups
Instructions
Step 1: Prepare the Ingredients
Start by thoroughly washing the millet to remove excess starch. Next, roast the peanuts lightly in a pan, then crush them coarsely using a mortar and pestle or a food processor.
Step 2: Cook the Chicken and Fish
In a large pot, heat the vegetable oil over medium heat. Add the onions and sauté until they turn translucent. Stir in the garlic, black pepper, and cayenne pepper. Add the chicken pieces and brown them on all sides. Once browned, remove the chicken and set aside.
Add the fish chunks to the pot and cook for about 2-3 minutes on each side. Remove and set aside with the chicken.
Step 3: Prepare the Sauce
In the same pot, add more vegetable oil if needed, and then stir in the pureed tomatoes. Let the sauce cook until it reduces slightly. Add the bell peppers and carrots, cooking until they are tender.
Step 4: Combine Ingredients
Return the chicken and fish to the pot, ensuring they are coated in the sauce. Stir in the millet and crushed peanuts, mixing well.
Step 5: Simmer and Cook
Add water to the pot and bring to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 25-30 minutes. Use a cooking timer to monitor. Check periodically and stir gently to prevent the millet from sticking to the bottom. Add more water if needed.
Step 6: Final Seasoning
Once the millet is cooked and the liquid has absorbed, season with salt and black pepper as needed. Stir gently to mix all ingredients thoroughly.
Serving Suggestions
Mbahal is best enjoyed hot. Serve it in a large platter, garnished with fresh herbs or additional roasted peanuts for an extra crunch. It's often accompanied by spicy sauces or eaten plain as its rich flavors stand on their own. Pair with a refreshing drink to balance the dish's warm, nutty flavors.
With this step-by-step guide, you're ready to bring the authentic taste of West African mbahal into your kitchen. Happy cooking!