Benachin (Gambian One-Pot Rice with Fish and Vegetables)
In short: Rice cooked in a tomato broth with herb-stuffed fish, cassava, carrot, cabbage and eggplant, the Gambian one-pot dish for family meals and celebrations. It takes about 2 h 5 min in total and makes 6 servings.
- Prep
- 30 min
- Cook
- 1 h 35 min
- Resting
- 30 min
- Total
- 2 h 5 min
- Servings
- 6
- Difficulty
- Medium
- Calories
- 600 kcal
Benachin means one pot, and that is how this Gambian classic is cooked. Fish stuffed with a parsley, garlic and chili paste simmers in a tomato sauce with carrots, cabbage, eggplant and cassava, then everything is lifted out and the rice finishes cooking in the flavorful broth. It is served piled on one big platter and shared at family meals and holidays. A spoonful of tamarind adds a pleasant sourness.
Instructions
- Blend or pound the parsley, garlic, chopped onion, chili and 1/2 teaspoon of the salt into a coarse paste. Cut deep slits into each piece of fish and press the paste into them. Let the fish stand for 30 minutes.
- Heat the oil in a large heavy pot over medium-high heat. Fry the fish for 2 minutes per side, until lightly golden. Set it aside, because it will finish cooking later.
- In the same oil, cook the sliced onions for 6 minutes. Stir in the tomato paste for 2 minutes, then add the tomatoes and cook for 8 minutes, until thick.
- Add the water, whole scotch bonnet, tamarind and remaining salt. Bring to a boil, then add the carrots and cassava. Cover and simmer for 10 minutes, then add the eggplant and cabbage and simmer for 10 minutes more.
- Lay the fish on top, cover and cook for 8 to 10 minutes, until it flakes easily and reaches 63°C (145°F). Lift the fish and vegetables onto a platter and keep them warm.
- Measure the broth in the pot and top up with water to 800 ml (3 1/3 cups). Bring to a boil, stir in the rice, cover and cook on the lowest heat for 20 to 25 minutes, until the rice is tender.
- Rest the rice for 10 minutes, covered. Fluff it, pile it onto a large platter and arrange the fish and vegetables on top.
Tips
- Cassava and sweet potato both work, so use whichever you can find. Cut the vegetables into large chunks so that they hold their shape. For deeper flavor, add a piece of smoked or dried fish to the broth.
- Add the fish late so it does not fall apart. If your pot is small, cook the vegetables in two batches and keep them warm.
Questions and answers
What does benachin mean?
It means one pot in Wolof. The fish and vegetables flavor the broth, and the rice then cooks in that same broth.
How is benachin different from jollof rice?
They are related, but in benachin the fish and vegetables are cooked first in the sauce and served on top, while the rice absorbs their broth.
Can I use chicken or beef instead of fish?
Yes. Use bone-in chicken pieces browned and simmered for 25 minutes, or stewing beef simmered for 1 hour before the vegetables go in.
How long does it take to make Benachin (Gambian One-Pot Rice with Fish and Vegetables)?
About 2 h 5 min in total: 30 min of preparation and 1 h 35 min of cooking.
How many calories are in Benachin (Gambian One-Pot Rice with Fish and Vegetables)?
About 600 kcal per serving, with 34 g of protein, 92 g of carbohydrates and 10 g of fat. These values are estimates.
Nutrition per serving
| Calories | 600 kcal |
|---|---|
| Protein | 34 g |
| Carbohydrates | 92 g |
| Fat | 10 g |
| Fiber | 9 g |
| Sugar | 12 g |
| Sodium | 750 mg |
Estimated values, calculated from the ingredients.
