Healthy Food Recipes - How to cook delicious moi moi (steamed bean pudding) – Recipes

Moi Moi also called steamed bean pudding is a healthy meal made from beans. 

Beans are the seeds of numerous genera of flowering plants in the Fabaceae family that are used as vegetables for human and animal use. They are used in many traditional recipes around the world and can be cooked in a variety of methods, including boiling, frying, and baking.

Nutritional Components

• Protein
• Complex carbohydrates
• Folate
• Iron.

Beans also have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine and 13 grams of fiber. Soluble fiber can help lower blood cholesterol.

The Canadian government recommends that adults have up to two (female), and three (male) servings. 3/4 cup of cooked beans provide one serving

Moi Moi is a savory steamed bean pudding popular in Nigeria prepared with a blend of black-eyed beans, peppers, onions, and spices. Because beans contain proteins, it is therefore said that Moi Moi is a proteinous food.

Ingredients

• 1.5 cups of black-eyed peas
• 1/2 large bell pepper
• 2 scotch bonnet/ habanero peppers
• 1/2 cup neutral unflavored oil 
• 1/2 large onion 
• 8 oz smoked de-boned fish broken into small pieces
• 3 tsp bouillon
• 3 tsp salt or salt to taste
• 1/4 – 1/2 cup hot boiling water
• 3-4 broadsheets of banana leaves

Method of preparation

Step 1: Soak the beans in water for 5 minutes, then scrub off the skins, or use a food processor; this process splits the beans up and separates the skins from the beans. Ensure that all of the bean coats have been removed, leaving only white coat-less beans.

Step 2: Blend the beans with 1 cup of water, the bell pepper, scotch bonnet peppers, onions, and bouillon.

Step 3: Place the blended beans in a bowl, mix in the oil and salt thoroughly

Step 4: You can taste the mixture to adjust for salt (it is will not taste good at this point since the beans are raw but at this point, you are just tasting for seasoning).

Step 5: Prep the ramekins by brushing each one with oil on the inside like you would a cake pan. Fill each ramekin with the mixture till it is about 3/4 full, and then top it with a piece of fish.

Step 6: In a deep pot with a properly fitted pot cover, place a sheet of banana leaf, and pour boiling water into the pot till it is about 1 inch deep. Place the ramekins into the pot, on top of the banana leaves. The hot water should not be more than halfway up the ramekin. Cover the ramekins with a sheet of banana leaf

Step 7: You may need to pile the ramekins in the pot depending on how wide your pot is. Simply stack the extra ramekins on top of the second sheet of banana leaf that covered the first layer of ramekins, then cover with another sheet of banana leaf.

Step 8: Cover the pot, and allow it to steam on low heat for 50 minutes, then check it by inserting a skewer into the middle and if it comes out clean, then the Moi Moi is; done.