The

Recipe Index

Every recipe a hand-built original — search the whole index, then open the page.

Every recipe on this site is a hand-built original — in one place you can actually search, by dish name, country, cuisine, ingredient, cooking time, dietary preference, or calories, without hopping between sites. Save favorites, build collections, scale servings, and plan your week. Every recipe, cuisine, shelf and tool opens on a page of its own — tap any result to open its page.

Nutritional data and the nutrient composition of the foods on this site have been estimated from USDA FoodData Central ingredient data and should be used for informational purposes. Medically necessitated intakes should always be validated.

Trust & Transparency — how this site is different

Illustrated table of dishes from the index — squash soup, fried plantains, rice and beans, grilled chicken, pasta, and French pastry
18,844entries in the index
16,814recipes
2,030desserts (counted separately)
18,844hand-built originals
15,812recipes with nutrition data

16,814 of 100,000 recipes + 2,030 desserts. Every recipe on this site is a hand-built original. Desserts ride on top and never count toward the 100,000 — that total is recipes only.

Front page › Senegalese › Mbahal

Mbahal

HB-18281 · Hand-built original · Senegalese

A creamy Senegalese one-pot of jasmine rice and lamb shoulder simmered with peanut butter, black-eyed peas, eggplant and okra. Tomato, tamarind and fish sauce give the thick, risotto-like grains their savoury depth, and lime wedges brighten each bowl.

Senegalese6 servings420 kcalGluten-freeDiabeticHigh FiberRenal

Main ingredient: chicken

Pairs well with: roasted potatoes, rice pilaf, green beans, caesar salad, garlic bread

Servings:6quantities adjust to match

Ingredients

  • 1 cup jasmine rice
  • ½ cup dried black-eyed peas, soaked overnight, drained, or one 15.5-oz. can black-eyed peas, drained
  • 3 tsp. Diamond Crystal or 1½ tsp. Morton kosher salt, divided, plus more
  • 2 Tbsp. peanut or vegetable oil
  • 8 oz. boneless lamb shoulder, cutinto 1" pieces
  • 1 large onion, coarsely chopped
  • 1 cup cherry tomatoes
  • 1 Tbsp. tomato paste
  • 4 cups low-sodium chicken or beef broth
  • 1 small Italian eggplant (about 8 oz.), cut into 1" pieces
  • 1 habanero or Scotch bonnet chile
  • 2 bay leaves
  • 2–3 Tbsp. fish sauce
  • 2 Tbsp. tamarind paste (optional)
  • 10 okra pods, trimmed
  • 1 cup creamy natural peanut butter
  • 2 tsp. freshly ground black pepper
  • Lime wedges (for serving)

Method

  1. Soak the jasmine rice in water to cover for 30 minutes, and if the black-eyed peas are dried, simmer them in salted water for 30 to 40 minutes until tender, then drain.
  2. Brown the lamb in the peanut oil in a heavy pot over medium-high heat, seasoning with part of the salt, about 3 minutes per side undisturbed.
  3. Drop the heat to medium, soften the onion for about 3 minutes, then cook the cherry tomatoes and tomato paste until the tomatoes blister, burst and form a light sauce.
  4. Pour in the broth and bring the pot to a boil, then simmer the eggplant, chile, bay leaves, fish sauce, tamarind paste if using, and the remaining salt for 7 to 10 minutes until the eggplant softens.
  5. Add the okra for about 5 minutes, then lift the eggplant, chile and okra out to a bowl with a slotted spoon.
  6. Whisk the peanut butter into the broth, drain the rice and stir it in, then cook partially covered over low heat for 20 to 25 minutes, stirring often, until the rice is tender and the mbahal has thickened like risotto.
  7. Discard the bay leaves, fold in the black pepper, the reserved chile and the black-eyed peas, and serve the rice topped with the reserved eggplant and okra and the lime wedges alongside.

Nutrition (per serving, where published)

420 kcalCalories
18.5 gProtein
41.7 gCarbs
23.1 gFat
3.9 gSaturates
6.3 gFibre
1 gSugars
146 mgSodium
0 mgCholesterol
764 mgPotassium
45 mgCalcium
1.8 mgIron
1 servingServing

Estimated from USDA FoodData Central ingredient data

Install Recipe IndexPut the index on your home screen — it opens full-screen and works offline with the recipes saved on this device.

A new version is available