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