Heart-Healthy Moi Moi (Steamed Bean Pudding)

Discover the wholesome twist on a beloved Nigerian classic with this Heart-Healthy Moi Moi (Steamed Bean Pudding) recipe. Made with protein-packed black-eyed peas, nutrient-rich spinach, and heart-friendly olive oil, this dish is as nutritious as it is flavorful. A blend of vibrant red bell peppers, fresh ginger, smoky paprika, and a hint of cayenne pepper creates a savory, aromatic base, while the addition of low-sodium vegetable broth ensures a light and creamy texture. Individually steamed in banana leaves or parchment paper for an authentic touch, this guilt-free delight is perfect as a side dish or a satisfying stand-alone meal. Elevate your plant-based offerings with this gluten-free, low-fat, and richly spiced dish that’s sure to impress at any table.

Nutriscore Rating: 81/100

Prep Time:45 mins

Cook Time:60 mins

Total Time:105 mins

Servings: 8

Ingredients

• 400 grams Dried black-eyed peas
• 2 large Red bell peppers
• 1 large Onions
• 60 milliliters Olive oil
• 1 tablespoon Fresh ginger
• 2 Garlic cloves
• 500 milliliters Low-sodium vegetable broth
• 2 tablespoons Tomato paste
• 1 teaspoon Smoked paprika
• 0.5 teaspoon Cayenne pepper
• 1 teaspoon Thyme, dried
• 3 Egg whites
• 1 cup Spinach, fresh and chopped
• 1 teaspoon Salt
• 0 Banana leaves or parchment paper

Directions

Step 1

Soak the black-eyed peas in a large bowl of water for 1-2 hours. This will help in removing the skin easily.

Step 2

To peel the beans, rub them between your palms to release the skins, and rinse under running water until most skins are removed.

Step 3

Blend the peeled beans, red bell peppers, onion, garlic, and ginger in a blender with a little vegetable broth until smooth. Add more broth as necessary to achieve a creamy consistency.

Step 4

Transfer the blended mixture into a large mixing bowl.

Step 5

Stir in the olive oil, tomato paste, smoked paprika, cayenne pepper, thyme, salt, and remaining vegetable broth into the bean mixture until well combined.

Step 6

Add the egg whites and chopped spinach, stirring gently until evenly incorporated.

Step 7

Prepare individual wraps using banana leaves or parchment paper. If using banana leaves, cut them into manageable pieces and wilt them in hot water to make them pliable.

Step 8

Pour a generous amount of the Moi Moi mixture onto each leaf or parchment, then fold or roll them securely to form a sealed package.

Step 9

Arrange the wrapped packages in a large steamer or a large pot with a steaming rack, ensuring they do not touch the water directly.

Step 10

Steam the Moi Moi for about 60 minutes over medium heat. Check the water level occasionally to maintain sufficient steam and top up with hot water if necessary.

Step 11

Once firm and cooked through, remove the Moi Moi from the steamer and allow them to cool slightly before unwrapping.

Step 12

Serve warm as a side dish or enjoy on its own.

Nutrition Facts

Serving size	(1761.2g)

Amount per serving	% Daily Value*
Calories	1516.4

Total Fat 87.0g	0%
Saturated Fat 13.4g	0%
Polyunsaturated Fat 16.7g
Cholesterol 0mg	0%
Sodium 3811.8mg	0%
Total Carbohydrate 138.0g	0%
Dietary Fiber 40.1g	0%
Total Sugars 43.4g
Protein 49.8g	0%

Vitamin D 0IU	0%
Calcium 299.8mg	0%
Iron 16.3mg	0%
Potassium 3676.0mg	0%

*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.

Source of Calories

Fat: 51.0%

Protein: 13.0%

Carbs: 36.0%