Heart-Healthy Moin Moin

Discover a wholesome twist on a Nigerian classic with this Heart-Healthy Moin Moin recipe, a delicious blend of protein-packed black-eyed peas, vibrant vegetables, and warming spices like smoked paprika and turmeric. Perfect for lovers of flavorful, nutritious meals, this dish replaces traditional oils with heart-friendly extra virgin olive oil and uses low-sodium vegetable broth to keep things light yet satisfying. Wrapped in fragrant banana leaves or parchment paper and steamed to perfection, these plant-based parcels are as delightful to eat as they are nourishing. Ready in about two hours, this gluten-free, protein-rich recipe serves as a perfect side dish or a standout vegetarian main. With every bite, you’ll savor a comforting taste of West Africa that’s mindful of your health.

Nutriscore Rating: 83/100

Prep Time:45 mins

Cook Time:60 mins

Total Time:105 mins

Servings: 8

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

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

Preheat your steamer or set up a large pot with a steaming rack and add water ensuring the rack is above the water level.

Step 5

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.

Step 6

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.

Step 7

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.

Step 8

Place the Moin Moin packages in the steamer. Make sure they are not overcrowded, allowing space for each to rise and cook evenly.

Step 9

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.

Step 10

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.

Step 11

Serve warm as a nutritious side dish or a protein-rich main meal.

Nutrition Facts

Serving size	1324.4 grams (1324.4g)

Amount per serving	% Daily Value*
Calories	881

Total Fat 32.10g	41%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 0.20g
Cholesterol 0mg	0%
Sodium 2536mg	110%
Total Carbohydrate 122.90g	45%
Dietary Fiber 35.50g	127%
Total Sugars 36.50g
Protein 33.70g	67%

Vitamin D 0IU	0%
Calcium 221mg	17%
Iron 13mg	71%
Potassium 3174mg	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.

Source of Calories

Fat: 31.6%

Protein: 14.7%

Carbs: 53.7%