Heart-Healthy Moin Moin
Elevate your healthy eating game with this flavorful *Heart-Healthy Moin Moin*! This wholesome take on the traditional Nigerian steamed bean pudding features protein-packed black-eyed peas blended with vibrant red bell peppers, tomatoes, onion, and even a touch of carrot for added nutrients. Infused with aromatic spices like smoked paprika, turmeric, and cayenne, and enriched with extra virgin olive oil, this recipe is a deliciously satisfying option for those seeking a nutritious and heart-conscious meal. Wrapped in banana leaves or parchment paper and steamed to perfection, each bite is tender, savory, and infused with natural goodness. Perfect as a guilt-free main dish or a protein-rich side, this Moin Moin is not just a treat for your taste buds, but also a boost for your well-being.
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Recipe Information
Ingredients
- 2 cups black-eyed peas
- 2 medium red bell peppers
- 2 medium tomatoes
- 1 medium onion
- 1 medium carrot
- 2 tablespoons extra virgin olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon turmeric powder
- 0.5 teaspoon cayenne pepper
- 3 garlic cloves
- 1 cup low-sodium vegetable broth
- 1 teaspoon sea salt
- 0.5 teaspoon ground black pepper
- 8 banana leaves or parchment paper
Instructions
Rinse the black-eyed peas thoroughly in a large bowl. Cover them with water and allow to soak for at least 6 hours or overnight.
After soaking, drain and rinse the beans. Remove the skins by gently rubbing the beans between your hands and rinsing until most of the skins are removed.
In a blender, combine the peeled beans, red bell peppers, tomatoes, onion, carrot, and garlic cloves. Blend until smooth, adding a little water if necessary to reach a thick but smooth consistency.
Preheat your steamer or set up a large pot with a steaming rack and add water ensuring the rack is above the water level.
Transfer the blended mixture to a large bowl. Stir in the vegetable broth, olive oil, smoked paprika, turmeric, cayenne pepper, salt, and black pepper. Mix until everything is well combined and the batter is smooth.
Cut banana leaves or parchment paper into approximately 8x8 inch squares. If using banana leaves, lightly warm them over a flame to make them pliable.
Scoop the batter into the center of each leaf or paper square, filling about halfway. Fold the sides over, then the top and bottom to create a secure package. Secure with kitchen twine if necessary.
Place the Moin Moin packages in the steamer. Make sure they are not overcrowded, allowing space for each to rise and cook evenly.
Cover and steam on medium-high heat for about 45-60 minutes. Check the water level occasionally and add more boiling water if needed to maintain steaming.
Once fully cooked, the Moin Moin should be set and firm to touch. Remove the packages from the steamer and allow to cool slightly before serving.
Serve warm as a nutritious side dish or a protein-rich main meal.
Nutrition Facts
Calories |
881 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2536 mg | 110% | |
| Total Carbohydrate | 122.9 g | 45% | |
| Dietary Fiber | 35.5 g | 127% | |
| Total Sugars | 36.5 g | ||
| Protein | 33.7 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 220 mg | 17% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 3174 mg | 68% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
