Cookbook:Mbahal (Gambian Fish and Okra)

Mbahal is a traditional Gambian dish that showcases the rich flavors of smoked fish, dried okra, and palm oil. It is a popular delicacy in Gambia, particularly among the Mandinka ethnic group. Mbahal is a hearty and aromatic stew that is enjoyed with rice or couscous, offering a unique and flavorful dining experience.

Ingredients

 * 500 g Gambian smoked fish (such as catfish or mackerel)
 * 2 tablespoons palm oil
 * 2 large onions, finely chopped
 * 3 cloves of garlic, minced
 * 2 tomatoes, diced
 * 2 red or green bell peppers, diced
 * 2 Scotch bonnet chile peppers (or to taste), finely chopped
 * 1 cup dried okra, finely ground
 * 1 tablespoon tomato paste
 * 1 teaspoon ground ginger
 * 1 teaspoon ground coriander
 * 1 teaspoon ground cayenne pepper (optional, for added spiciness)
 * Salt to taste
 * Pepper to taste

Procedure

 * 1) If the smoked fish still has bones, carefully debone it and flake the flesh into small pieces. Set aside.
 * 2) In a large pot or saucepan, heat the palm oil over medium heat.
 * 3) Add the chopped onions and minced garlic. Sauté until they become soft and translucent.
 * 4) Add the diced tomatoes, diced bell peppers, and finely chopped Scotch bonnet peppers to the pot. Stir well to combine. Cook for a few minutes until the vegetables begin to soften.
 * 5) Add the dried, ground okra to the pot, stirring continuously to prevent lumps from forming.
 * 6) Stir in the tomato paste, ground ginger, ground coriander, and ground cayenne pepper (if using). Mix well to combine all the ingredients.
 * 7) Reduce the heat to low and cover the pot. Allow the mixture to simmer for about 15–20 minutes, or until the okra is cooked and the flavors have melded together.
 * 8) Add the flaked smoked fish to the pot and gently stir it into the stew. Be careful not to break up the fish too much.
 * 9) Taste the mbahal and adjust the seasoning with salt and pepper according to your preference.
 * 10) Serve hot with a side of steamed rice or couscous.