Mbahal

Name: Mbahal
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Cuisine: Gambian
Ingredients: 2 cups millet couscous; 1 cup groundnut paste; 500ml sour milk or yogurt; 3 tbsp sugar; 1 tsp vanilla extract; Pinch of salt; Warm water for steaming

Mbahal (mm-BAH-hal)

Groundnut Couscous

⏱ Prep Time 30 min

📈 Difficulty Easy

👥 Servings

🔥 Calories 426 kcal

Steamed millet couscous mixed with sweetened groundnut paste and sour milk, a traditional Wolof breakfast and snack that is both filling and nutritious.

Nutrition & Info

Protein 14.0g

Carbs 52.0g

Fat 18.0g

Protein Carbs Fat

Dietary

vegetarian nut-free

Allergen Warnings

⚠ peanuts ⚠ dairy

Equipment Needed

couscous steamer or couscoussier mixing bowl wooden spoon

Presentation Guide

Vessel: traditional calabash bowl

Garnishes: groundnut paste drizzle

Accompaniments: sour milk, sugar on side

Ingredients

2 cups millet couscous
1 cup groundnut paste
500ml sour milk or yogurt
3 tbsp sugar
1 tsp vanilla extract
Pinch of salt
Warm water for steaming

Instructions

1
Place millet couscous in a large bowl. Sprinkle with water and rub grains between palms to separate.
2
Steam the couscous in a couscoussier or steamer for twenty minutes until light and fluffy.
3
Mix groundnut paste with warm water to form a smooth, pourable consistency.
4
Combine the steamed couscous with the groundnut paste mixture. Stir until evenly coated.
5
Add sugar, vanilla, and a pinch of salt. Mix well.
6
Serve in bowls and pour sour milk or yogurt over the top. Mix before eating.

💡

Did You Know?

Mbahal is so popular in The Gambia that some families eat it for breakfast every single day, and children are often seen carrying bowls of it to school.

Chef's Notes

Equipment Tips

couscous steamer or couscoussier
mixing bowl
wooden spoon

Garnishing

groundnut paste drizzle

Accompaniments

sour milk, sugar on side

The Story Behind Mbahal

Mbahal is a quintessential Wolof dish that has been a staple breakfast in The Gambia for generations. The combination of millet, groundnuts, and fermented milk reflects the three pillars of traditional Senegambian agriculture and pastoralism. This simple but deeply satisfying dish sustained farming communities through long mornings of work in the fields. The use of sour milk connects it to the Fula pastoral tradition that has deeply influenced Gambian food culture.

🕐 Traditionally enjoyed breakfast or mid-morning snack 📜 Origins: Ancient Wolof tradition

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