Comfort Across Cultures: Mbakhal and Chinese Congee as Healing Foods

By Fatimah Sow

When you’re feeling run-down, no matter where you are in the world, chances are your culture has its version of a warm, soft, healing dish. In Senegal, that dish is Mbakhal, while in China, it’s Congee. At first glance, they may seem worlds apart, but both serve the same purpose: comforting the sick, soothing the stomach, and restoring energy. These bowls of comfort show us how food transcends borders, reminding us that healing is as much about nourishment as it is about love.

The Healing Power of Soft Rice

Both mbakhal and congee begin with the same foundation. Both are rice cooked until it transforms into a porridge-like texture. This softness isn’t just about comfort, it’s also about digestion. When your body is weakened, it doesn’t need the extra work of breaking down heavy foods. Soft, slow-cooked rice allows nutrients to be absorbed easily while giving your system a much-needed rest.

Congee, often cooked plain and later topped with additions like ginger, scallions, soy sauce, or preserved egg, is prized for its simplicity and versatility. Mbakhal, on the other hand, starts with rice but layers in onions, tomato, dried fish, and gentle spices for a flavor that feels both grounding and nourishing. Both dishes are adaptable!  You can make them plain when you’re very sick, or enrich them with protein and vegetables as you regain strength.

Flavor Meets Culture

Where congee is typically light, neutral, and open to customization, mbakhal carries a distinct Senegalese flair. The smoky depth of dried or smoked fish, the sweetness of slow-cooked onions, and the warmth of spices make it bold yet still soothing. Congee leans toward subtlety, with ginger or broth creating quiet layers of comfort. This difference reflects cultural approaches to healing. Chinese cuisine often emphasizes balance and gentle neutrality, while Senegalese cooking leans into warmth and strength. Both cuisines though different, lead to the same outcome which is food that heals from the inside out.

Beyond Illness: A Dish for Recovery After Birth

These dishes aren’t just for when you’re sick in bed. They also play an important role in recovery after giving birth. In many cultures, new mothers are encouraged to eat soft, warm, and nourishing foods that are easy to digest and help restore strength. Congee is a staple in traditional Chinese postpartum care, often cooked with chicken, pork bones, or herbs to support healing and boost energy.

Mbakhal, with its gentle protein and hydrating rice base, offers similar benefits. The smoky fish provides iron and protein, the onions and spices help circulation, and the soft rice is kind to a body that’s been through the intensity of childbirth. Just as when you’re ill, your digestive system after birth is delicate. These dishes give your body fuel without overwhelming it.

I remember when my cousin had her first baby. Eight of our aunts came over to not only meet the new baby, but make sure that she was okay. In the midst of fighting over whose turn it was to hold the baby (me included), her mom insisted on making her a big pot of mbakhal. She told us, “A new mother shouldn’t eat heavy food. She needs something soft, warm, and full of strength.” My beautiful cousin, still tired but glowing, sat with her bowl and ate slowly while we massaged her. It wasn’t just the food that healed her, it was the act of being cared for. The reminder that community and comfort are just as essential as nutrition. That memory always comes back to me whenever I find out a new baby is joining our family.

Recipes for Healing

Mbakhal (Senegalese Soft Rice)

Ingredients (4 servings):

• 2 cups broken rice (or jasmine rice cooked softer than usual)

• 2–3 pieces dried fish (or smoked mackerel)

• 2 onions, thinly sliced

• 2 garlic cloves, minced

• 2 carrots, diced

• 1 small eggplant, cubed (optional)

• 1 tomato or 2 Tbsp tomato paste

• 3 Tbsp peanut oil (or olive oil)

• 1 tsp black pepper

• 1 bay leaf

• 1 chili pepper (optional)

• 5 cups water or light broth

• Salt to taste

Directions:

• Rinse rice and set aside.

• Soak dried fish in warm water for 10–15 minutes, then flake into pieces.

• In a large pot, sauté onions and garlic until golden. Stir in tomato and cook down.

• Add carrots, eggplant, and fish. Season with pepper, bay leaf, and chili.

• Pour in water or broth and simmer for 15 minutes.

• Stir in rice, cover, and cook until the rice is soft and porridge-like (20–25 minutes). Add more liquid if needed.

• Rest 5 minutes, then serve warm.

Congee for Postpartum Healing (from The First Forty Days)

Ingredients (serves 4):

• 1 cup white rice (jasmine or short-grain)

• 8–10 cups water or chicken broth

• 2–3 slices fresh ginger

• Optional: goji berries, Chinese dates, shredded chicken, sesame oil, scallions, or a soft-boiled egg

Directions:

• Rinse the rice until the water runs clear.

• Combine rice, water/broth, and ginger in a large pot. Bring to a boil.

• Reduce heat to low and simmer gently, stirring occasionally, for 1–1½ hours until creamy and porridge-like. Add more water if needed.

• Top with your choice of nourishing additions before serving.

Why Both Are Comfort Foods That Heal

1. Easy to digest: Their porridge-like texture soothes the stomach and aids recovery.

2. Hydrating and replenishing: The high water content supports healing and rehydration.

3. Gentle protein: Fish in mbakhal, or chicken and egg in congee, provide strength without heaviness.

4. Warming aromatics: Spices like pepper and ginger boost circulation and comfort.

5. Emotional connection: These are foods of care, often made by loved ones during times of need.

Healing Beyond Borders

For me, mbakhal isn’t just food. It’s memory, care, and the reassurance that I’m being looked after. Congee carries that same meaning in Chinese households. While the flavors differ, both dishes remind us that healing food is more than nutrition. It’s comfort, tradition, and a reminder that you’re not alone in your healing journey. So whether you’re curled up in Dakar with a steaming bowl of mbakhal, or in Beijing with a ladle of congee, you’re tapping into a universal truth: sometimes the simplest bowls of rice are the most powerful medicine.