Benechin (gambian Style Beef Stew)

Benechin is a popular Gambian dish that features tender beef stewed in a flavorful sauce with vegetables and rice. This hearty and comforting meal is perfect for sharing with family and friends.

Benechin (gambian Style Beef Stew)

Ingredients

  • 1 lb beef, cut into cubes
  • 2 cups rice
  • 1 onion, chopped
  • 2 tomatoes, diced
  • 1 bell pepper, sliced
  • 2 carrots, sliced
  • 3 cloves garlic, minced
  • 1 tsp thyme
  • 1 tsp paprika
  • 1/2 tsp cayenne pepper
  • 4 cups beef broth
  • Salt and pepper to taste

Instructions

  1. In a large pot, brown the beef over medium heat.
  2. Add the onions and garlic, and cook until softened.
  3. Stir in the tomatoes, bell pepper, carrots, thyme, paprika, and cayenne pepper.
  4. Pour in the beef broth and bring to a boil.
  5. Reduce the heat, cover, and simmer for 1.5 hours, or until the beef is tender.
  6. While the stew is simmering, cook the rice according to package instructions.
  7. Serve the benechin hot over the cooked rice.

Cooking & Preparation

Preparation time:
15 minutes
Cooking time:
2 hours
Total time:
2 hours
Cooking method
Stovetop

Nutritional facts per 1 serving

Calories
400 per serving
Carbohydrates
45g
Protein
25g
Fat
15g

Supplies

Large pot Knife Cutting board Measuring cups and spoons Serving bowls

Tools

Stovetop

Serving suggestions

Benechin is traditionally served with a side of steamed vegetables or a simple salad.

Tips & tricks

For extra flavor, marinate the beef in a mixture of garlic, thyme, and paprika for a few hours before cooking.

Cost

$20