Kebbeh Kunda Benachin

Kebbeh Kunda Benachin Recipe from Gambia with Onion, Pepper, Tomato, Grain, and Pumpkin

Region / culture: Gambia | Preparation time: 30 minutes | Cooking time: 1 hour | Servings: 6

Introduction

Kebbeh Kunda Benachin is a traditional Gambian dish that is packed with flavor and nutrition. This hearty dish features a combination of fish, rice, vegetables, and a delicious blend of spices. It is a popular dish in Gambia and is often enjoyed during special occasions and gatherings.

History

Kebbeh Kunda Benachin has been a staple in Gambian cuisine for generations. The dish is known for its rich flavors and hearty ingredients, making it a favorite among locals. The recipe has been passed down through families and is often prepared with love and care.

Ingredients

1 bonga fish
6 white fish
2-4 onions
black and red pepper
1 big jumbo cube (bullion)
0.25 cup tomato paste
4 cups small grain rice
1.5 cups oil
pumpkin
tomatoes
bitter tomato

How to prepare

Clean all the fish and add salt. (The bonga fish is added for flavor.)
Start heating the oil in a deep pot.
Chop up the onion.
Prepare the "Nokas" as follows: pound red and black pepper together. Add 0.5 of the chopped onion to the pounded pepper mixture and continue to pound. Add 1 big jumbo. Set Nokas aside.
Squish the tomatoes separately and add the other half of the chopped up onion mix.
Put cleaned fish in whole into the hot oil. The oil should cover the fish about 0.5 of the way up.
Sprinkle crushed tomatoes/onion mixture onto the frying fish.
Dilute the tomato paste with water until runny and add to frying fish.
Do not stir the frying fish mixture but wait until the oil turns red (from the tomato paste).
Add 1 can of water to the fish.
Add bitter tomato and pumpkin (chopped up into big pieces). Add salt to taste.
Rinse rice off twice. Do not overwash.
Put rice in a metal colander over the boiling mixture to steam. Seal the gap with a rag.
Take fish out and veggies when cooked. Set aside. Leave the broth in the pot.
Add Nokas to the broth. Add steamed rice to finish cooking.
Reduce heat. Cook rice until only oil is left.
Eat.

Variations

You can add different vegetables such as bell peppers, carrots, or eggplant to add more flavor and nutrition to the dish.
You can use different types of fish or seafood to create a unique twist on this traditional recipe.
You can adjust the level of spiciness by adding more or less pepper to suit your taste preferences.

Cooking Tips & Tricks

Make sure to clean the fish thoroughly before cooking to remove any scales or bones.

- Use fresh ingredients for the best flavor.

- Adjust the amount of spices to suit your taste preferences.

- Allow the rice to steam over the broth to absorb all the delicious flavors.

- Be patient while cooking the rice, as it may take some time for the oil to be absorbed completely.

Serving Suggestions

Kebbeh Kunda Benachin can be served with a side of salad or steamed vegetables for a complete meal. It can also be enjoyed with a side of bread or couscous.

Cooking Techniques

The key cooking techniques for Kebbeh Kunda Benachin include frying the fish, steaming the rice, and simmering the ingredients together to allow the flavors to meld. It is important to be patient and allow the dish to cook slowly to achieve the best results.

Ingredient Substitutions

If you are unable to find bonga fish, you can use another type of fish such as tilapia or catfish. You can also substitute the pumpkin with sweet potatoes or squash for a similar texture and flavor.

Make Ahead Tips

You can prepare the fish and vegetables ahead of time and store them in the refrigerator until you are ready to cook the dish. This can help save time and make meal preparation easier.

Presentation Ideas

Kebbeh Kunda Benachin can be served in a large serving dish with the fish and vegetables arranged on top of the rice. Garnish with fresh herbs or lemon wedges for a beautiful presentation.

Pairing Recommendations

This dish pairs well with a side of salad, steamed vegetables, or bread. It can also be enjoyed with a refreshing drink such as hibiscus tea or ginger beer.

Storage and Reheating Instructions

Leftover Kebbeh Kunda Benachin can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply place the dish in a microwave-safe container and heat until warmed through.

Nutrition Information

Calories per serving

The calorie content of Kebbeh Kunda Benachin will vary depending on portion size and ingredients used. On average, a serving of this dish may contain around 400-500 calories.

Carbohydrates

The main source of carbohydrates in Kebbeh Kunda Benachin comes from the rice and vegetables. Carbohydrates provide energy to fuel your body and are essential for overall health.

Fats

The oil used in this recipe provides healthy fats that are important for brain function and overall health. It also adds richness and flavor to the dish.

Proteins

Fish is a rich source of protein in Kebbeh Kunda Benachin. Protein is essential for building and repairing tissues in the body, making it an important nutrient for overall health.

Vitamins and minerals

This dish is packed with vitamins and minerals from the vegetables and fish. Tomatoes provide vitamin C, while pumpkin offers vitamin A. These nutrients are important for immune function and overall health.

Alergens

This recipe contains fish and may not be suitable for individuals with fish allergies. Please check for allergens before preparing this dish.

Summary

Kebbeh Kunda Benachin is a nutritious and flavorful dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. It is a wholesome meal that can be enjoyed as part of a healthy diet.

Summary

Kebbeh Kunda Benachin is a delicious and nutritious dish that is perfect for sharing with family and friends. With its flavorful blend of fish, rice, and vegetables, this dish is sure to become a favorite in your household. Enjoy this traditional Gambian recipe and savor the rich flavors of Kebbeh Kunda Benachin.

How did I get this recipe?

I can still remember the exact moment I stumbled upon this recipe for Kebbeh Kunda Benachin. It was a warm summer day, the sun shining brightly in the sky as I wandered through the bustling market in Dakar, Senegal. The air was filled with the tantalizing aroma of spices and grilled meats, and I found myself drawn to a small stall tucked away in a corner.

As I approached the stall, I was greeted by a friendly elderly woman who introduced herself as Amina. She was busy preparing a traditional Senegalese dish called Kebbeh Kunda Benachin, a savory meat and rice dish cooked in a rich tomato sauce with a medley of vegetables. The tantalizing smells coming from her cooking pot were enough to make my mouth water, and I knew I had to learn the recipe.

I struck up a conversation with Amina, and she was more than happy to share her culinary secrets with me. She explained that Kebbeh Kunda Benachin was a dish that had been passed down through generations in her family, each cook adding their own twist to the recipe. She showed me how to prepare the ingredients – the fragrant spices, the tender cuts of beef, and the colorful array of vegetables – and patiently guided me through the cooking process.

As we worked together in her humble kitchen, Amina shared stories of her childhood in Senegal, of family gatherings and festive celebrations where Kebbeh Kunda Benachin was always the star of the show. She spoke of the importance of food in Senegalese culture, of how a well-prepared meal could bring people together and create lasting memories.

I listened intently, soaking up every word as I stirred the simmering pot of Kebbeh Kunda Benachin. The tantalizing aromas wafting through the air filled me with a sense of nostalgia, transporting me back to my own childhood spent in the kitchen with my grandmother, learning the art of cooking from her skilled hands.

By the time the dish was ready, I felt a sense of accomplishment and pride in my newfound culinary skills. Amina beamed with joy as she tasted the Kebbeh Kunda Benachin, nodding in approval at my efforts. She praised me for my quick learning and attention to detail, and I felt a warm sense of gratitude towards her for sharing her recipe with me.

From that day on, Kebbeh Kunda Benachin became a staple in my own kitchen, a dish that I would prepare for family gatherings and special occasions. Each time I cooked it, I would think back to that fateful day in the market in Dakar, and to Amina's kind and generous spirit.

Over the years, I have made slight adjustments to the recipe, adding my own personal touch to suit my family's tastes. But the essence of Kebbeh Kunda Benachin remains the same – a comforting and flavorful dish that never fails to bring smiles to the faces of those who taste it.

As I sit here now, surrounded by my loved ones and the aroma of Kebbeh Kunda Benachin wafting through the air, I am reminded of the power of food to connect us to our past and to create lasting memories. I am grateful to Amina for sharing her recipe with me, and for instilling in me a love of cooking that I will cherish for years to come.