Gambia • Africa • medium • 60 mins
Gambia Benachin
Description
Benachin, also known as Jollof rice, is a beloved one-pot dish in Gambia, characterized by its rich, flavorful rice cooked in a tomato-based sauce with various vegetables and proteins. It holds cultural significance as a staple in Gambian households and is often served during gatherings and celebrations.
Ingredients
- 2 cups of long-grain rice
- 1/4 cup of vegetable oil
- 1 large onion, chopped
- 2-3 cloves of garlic, minced
- 1-2 fresh tomatoes, blended
- 1/4 cup of tomato paste
- 1 bell pepper, chopped
- 2-3 carrots, diced
- 1-2 cups of mixed vegetables (peas, green beans, etc.)
- 4 cups of chicken or vegetable broth
- 1 teaspoon of salt
- 1 teaspoon of black pepper
- 1 teaspoon of cayenne pepper (optional)
- 1-2 bay leaves
- Protein of choice (chicken, fish, or tofu)
Instructions
- Rinse the rice under cold water until the water runs clear, then soak it for about 30 minutes.
- In a large pot, heat the vegetable oil over medium heat. Add the chopped onions and garlic, sautéing until the onions are translucent.
- Stir in the blended tomatoes and tomato paste, cooking for about 10 minutes until the mixture thickens.
- Add the chopped bell pepper, diced carrots, and mixed vegetables, cooking for another 5 minutes.
- Pour in the chicken or vegetable broth, and season with salt, black pepper, cayenne pepper, and bay leaves. Bring to a boil.
- Drain the soaked rice and add it to the pot, stirring well. Reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes, or until the rice is cooked and has absorbed the liquid.
- If using protein, cook it separately and add it to the rice during the last few minutes of cooking.
- Once done, fluff the rice with a fork and serve hot.
Nutritional Information
Calories: 400 per serving
Servings: 6
Dietary: gluten-free, vegetarian
⚠️ Allergens: dairy, nuts
Health Benefits
Benachin is rich in complex carbohydrates from long-grain rice, providing sustained energy and fiber for digestive health. The inclusion of various vegetables, such as carrots and bell peppers, enhances the dish’s vitamin A and C content, supporting immune function and skin health. As a gluten-free and vegetarian option, it caters to diverse dietary needs while promoting a balanced intake of essential nutrients. Additionally, the use of vegetable broth adds flavor without unnecessary calories, making it a wholesome meal choice.
Cultural Significance
Benachin is not only a staple dish in Gambian cuisine but also a symbol of hospitality and community. It is often prepared for family gatherings, celebrations, and special occasions, reflecting the importance of sharing food in Gambian culture.
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