The Nigerian Moin-Moin as a Super Food

The Nigerian Moin-Moin as a Super Food
Nov 13, 2017 The Diet Blogger

We should know that Moin-Moin is made from beans which are very nutrient-rich. They are a fabulous source of vegetarian protein and fibre, two nutrients that help you stay full and satisfied. The protein and fibre in beans also temper the rise in blood sugar that occurs after a meal, which can help stabilize mood. The fibre in beans also helps keep you regular (every ½ cup serving adds another 7 g of fibre to you daily total). Beans are low in fat and a good source of magnesium and potassium, nutrients that work together to lower blood pressure and keep your heart and blood vessels healthy.

What is Moin-Moin?

Moin-Moin or MoiMoi is a bean pudding made from a mixture of washed and peeled beans, onions and freshly ground peppers (usually a combination of bell peppers and chilli). It is a protein-rich food that is a staple in Nigeria. It originated from West Africa.

Moin-Moin usually comes in a slanted pyramid shape or a cylindrical shape, owing to the mould it is poured into prior to cooking. The pyramid shape comes from the traditional broad “ewe eran” (Thaumatococcus daniellii) or banana leaves fashioned into a cone in one’s palm, then the seasoned and garnished liquid is poured into the leaves, which is then folded.
In addition to their value as food wrappers for cooking, banana leaves contain large amounts of polyphenols such as epigallocatechin gallate, or EGCG, also found in green tea. Polyphenols are natural antioxidants found in many plant-based foods.

Try to bake the Nigerian Moin-Moin in the oven, you’ll get these cute cup-sized Moin-Moin that kids will love for school food/snack but make sure to call it bean “CAKE” lol. They are also the perfect size for when you have guests.

baked moin-moin

Ingredients for Baked Nigerian Moin-Moin

For 12 muffin cups, you will need:

  • 350g black-eyed beans
  • 2 chilli pepper
  • 1 big red bell pepper
  • 2 stock cubes
  • 2 cooking spoons vegetable oil
  • 1 tablespoon ground crayfish
  • 1 teaspoon nutmeg
  • 1 onion
  • Salt (to taste)
  • Warm water (for grinding and mixing)

Notes on the ingredients

The red bell pepper is to add colour and a nice flavour to the baked Moin-Moin. Use Tatashe if you are in Nigeria if these two are not available to use, use tinned tomato puree. But use that sparingly else the Moin-Moin will have a tangy tomato taste.
You can also use beans flour to prepare this.
When grinding the beans, use just enough water to help the blades of your blender rotate.
For a delicious taste, use tasteless and odourless vegetable oils like the vegetable oils sold in Nigeria and sunflower oil. Do not use olive oil.

Tools and Equipment for Baked Nigerian Moin-Moin;

  • Oven
  • Muffin tray or any other container
  • Brush
  • Jug
  • Blender (if using beans seeds)

You can use containers in different shapes and sizes to bake Moin-Moin in the oven but we choose the 12-cup muffin tray which takes about 600 ml of Moin-Moin mix.

Directions

  • If you are using beans seeds, peel the beans, blend and mix the Nigerian Moi Moi as usual.
  • Set your oven to 200°C, 390F or Gas Mark 6 to preheat. Set it to bake that is, top and down heating.
  • Rub vegetable oil in the muffin cups.
  • Pour the mix into the muffin cups.
  • Cover with aluminium foil (optional) and fold the foil into the sides of the muffin cup. This aluminium foil prevents the Moin-Moin from drying up. otherwise closely monitor it to prevent too much drying up.
  • Pour some water into the oven tray and place the muffin tray with the Moi Moi mix in the tray.
  • Bake in the preheated oven for 45 minutes. Check it from time to time to ensure there is always water in the oven tray. If it looks like it is drying up, top up the water.
  • When done, leave to cool down completely and bring them out from the muffin cups.
  • Serve immediately or store in the freezer as it stores well in the freezer. We will teach how to stack them in a container before freezing them.

In the morning of school, all you need do is bring one out and leave on the kitchen counter to defrost (usually takes about 20 minutes), then I warm it up in a pot of hot water (steaming) or in a microwave oven on medium heat and it’s ready for her to eat.

We plan to start making several batches of these baked Moin-Moin for Nigerian School kids via Nutrition Education and Intervention Programmes in partnership with Schools and local governments in Nigeria.

Let us know what you think in the comments section below 🙂

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