Entree: Gambia – Mbahal (Hearty Gambian peanut and tomato stew with chicken and smoked fish, served with rice)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 15 min

Cook 55 min

Total 1 hr 5 min

Ingredients

- 1.5 lb (680 g) bone-in chicken thighs, skin removed
- 2 tbsp (30 ml) vegetable oil
- 1 large onion, finely chopped
- 3 cloves garlic, minced
- 1 tbsp (15 g) grated fresh ginger
- 1 medium sweet potato, peeled and cut into 1-inch (2.5 cm) cubes
- 1/2 cup (120 g) smooth peanut butter
- 14 oz (400 g) canned diced tomatoes
- 2 cups (480 ml) chicken stock
- 1 small Scotch bonnet or habanero pepper, pierced (optional for heat)
- 4 oz (115 g) smoked fish (such as smoked herring or mackerel), flaked
- 1 tbsp (15 ml) tomato paste
- 1 tsp (5 g) ground coriander
- 1 tsp (5 g) smoked paprika
- Salt to taste
- 1/4 cup (15 g) chopped fresh cilantro or parsley for garnish
- Cooked white rice for serving, about 3 cups (600 g) cooked

Instructions

1. Heat vegetable oil in a heavy-bottomed pot over medium heat. Season chicken thighs with a little salt and brown on both sides, 4–5 minutes per side. Remove and set aside.
2. In the same pot, add chopped onion and sauté until soft and translucent, about 6–8 minutes. Add garlic and ginger and cook 1 minute until fragrant.
3. Stir in tomato paste, canned tomatoes, ground coriander, and smoked paprika. Cook 2–3 minutes to meld flavors.
4. Return browned chicken to the pot, add sweet potato cubes, pierced Scotch bonnet (if using), peanut butter, and chicken stock. Stir to dissolve the peanut butter into the broth.
5. Bring to a gentle simmer, cover, and cook 25–30 minutes until chicken is tender and sweet potato is cooked through.
6. Remove the chicken pieces, shred or cut into large pieces, and return to the pot. Add flaked smoked fish, simmer 3–5 minutes to heat through and adjust seasoning with salt.
7. Remove the whole Scotch bonnet before serving if used. Spoon stew over cooked white rice, garnish with chopped cilantro or parsley, and serve hot.