Feeling Under the Weather? Try Mbakhal! Senegal’s Soft Rice for Healing
By: Fatimah Sow
Growing up in a Senegalese household, being sick was taken very seriously whether it was a slight cough or stuck in bed for days. When you’re sick, the last thing you want is heavy food. What you crave is something soft, warm, and nourishing. In Senegal, that dish is mbakhal, which is a comforting rice dish that’s a lot like congee or jook from Chinese cuisine. It’s tender, flavorful, and just what the body needs when you’re on the mend.
What Makes Mbakhal Special?
Unlike fluffy rice you might serve with a stir-fry, mbakhal is cooked until it’s very soft (almost porridge-like). The grains soak up the flavor of onions, tomato, dried fish, and gentle spices, creating a dish that’s hearty but still light on the stomach. That soft texture is part of its healing magic. Just like congee in Asia, mbakhal is easy to digest, so your body doesn’t have to use extra energy breaking it down. Instead, you get comfort, warmth, and steady nourishment.
Why Is It Healing?
Soft, cooked rice strengthens digestion and replenishes your lost energy.
Fish or beef gives the gentle protein that nourishes without it being too hard on your body.
Onions and spices help circulation and gently warm you up.
Slow cooking makes it grounding, hydrating, and easy to absorb.
When you’re sick, your system is already working hard. Mbakhal is food that gives your body a break.
A Simple Mbakhal Recipe
Ingredients (4 servings):
2 cups broken rice (or jasmine rice cooked a little 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.
Fatimah’s Comfort in a Bowl!
Personally, I enjoy this with lots of lemon. I love eating this with my family and especially when it is cooked for me. It gives me a reminder that healing is not just about food, but about connection and care. When eating it, you’ll notice how the soft, spoonable rice feels like a hug for your stomach. This dish is very much like congee, but with the smoky depth of dried fish. So next time you’re sick down, try mbakhal. It’s gentle, grounding, and exactly what your body needs.