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Mbahal is a traditional Gambian soup made with tender beef or lamb, simmered in a rich, spicy tomato base. This dish holds cultural significance in Gambia, often enjoyed during communal gatherings and family meals. Its hearty nature makes it a popular choice for both everyday dining and special occasions.
In a large pot, heat the vegetable oil over medium heat.
Add the chopped onion and cook until softened and translucent, about 5 minutes.
Stir in the minced garlic and chopped hot peppers, cooking for another 1-2 minutes.
Add the beef or lamb pieces to the pot. Cook until browned on all sides.
Stir in the tomato paste, ensuring it coats the meat well.
Add the ground paprika, ground cumin, ground coriander, dried thyme, salt, and black pepper. Cook for 2 minutes to allow the spices to release their flavors.
Pour in the water or beef broth and stir to combine. Bring to a boil.
Reduce the heat to low, cover the pot, and simmer for about 30 minutes.
Add the cubed potatoes and green beans. Continue to simmer for an additional 20-30 minutes, or until the meat and vegetables are tender.
Garnish with chopped fresh cilantro or parsley.
Enjoy your meal!
Mbahal is a flavorful soup from Gambia that features meat, tomatoes, and spices, creating a hearty and satisfying dish.
Mbahal originates from Gambia, where it is cherished as a staple in local cuisine.
The key ingredients include beef or lamb, onion, garlic, hot peppers, tomato paste, and vegetable oil.
Mbahal takes approximately 85-100 minutes to prepare.
Mbahal is often served with rice or fufu, and pairs well with a side of steamed vegetables.