Good nutritional profile
Nigerian steamed pudding of blended black-eyed peas, peppers and oil.
Moi moi is a Nigerian savory pudding of peeled black-eyed peas blended with red peppers, onion and chili, seasoned with oil, stock cubes and salt, and steamed in leaves or ramekins, often with boiled egg inside. A 200 g portion has about 290 kcal, 14 g protein, 12.5 g fat and 6 g fiber, with around 510 mg of sodium. Using one stock cube instead of two cuts the sodium by about a fifth.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 6.9g | 12.3% |
| Fat | 6.3g | 9.0% |
| Carbs | 16g | 5.3% |
| Simple Sugars | 5.6g | Estimate |
| Complex Carbs | 7.4g | Estimate |
| Fiber | 3g | 12.0% |
| Water | 69g | 2.8% |
| Calories | 144 | 6.4% |
Click to view full GI ranking →
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.16 | g | 5.8% |
| Monounsaturated | 1.51 | g | 6.0% |
| Polyunsaturated | 3.25 | g | 25.0% |
| Omega-3 | 0.975 | g | Estimate |
| DHA | 5 | mg | 0.6% |
| Omega-6 | 2.275 | g | Estimate |
| Trans | 0.03 | g | 1.5% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 14 | mg |
| Vitamin E | 0.78 | mg |
| Selenium | 4.86 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 34.7 | mcg | 3.9% |
| vitamin B1 | 0.162 | mg | 13.5% |
| vitamin B2 | 0.093 | mg | 7.2% |
| vitamin B3 | 0.579 | mg | 3.6% |
| vitamin B6 | 0.12 | mg | 7.1% |
| vitamin B9 | 113 | mcg | 28.2% |
| vitamin B12 | 0.065 | mcg | 2.7% |
| vitamin C | 14 | mg | 15.6% |
| vitamin D | 0.151 (6 IU) | mcg | 1.0% |
| vitamin E | 0.778 | mg | 5.2% |
| vitamin K | 10.3 | mcg | 8.6% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 35.2 | mg | 3.5% |
| iron | 2.17 | mg | 12.1% |
| magnesium | 47.3 | mg | 11.8% |
| phosphorus | 123 | mg | 17.6% |
| potassium | 321 | mg | 12.3% |
| sodium | 255 | mg | 11.1% |
| zinc | 0.954 | mg | 8.7% |
| copper | 0.212 | mg | 23.6% |
| manganese | 0.389 | mg | 16.9% |
| selenium | 4.86 | mcg | 8.8% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 202 | mg | 28.9% | 145% |
| Isoleucine | 286 | mg | 20.4% | 109% |
| Leucine limiting | 523 | mg | 19.2% | 98% |
| Lysine | 462 | mg | 22.0% | 110% |
| Methionine | 200 | mg | 19.0% | 100% |
| Phenylalanine | 613 | mg | 35.0% | 171% |
| Threonine | 266 | mg | 25.3% | 122% |
| Tryptophan | 85 | mg | 30.4% | 147% |
| Valine | 343 | mg | 18.8% | 98% |
Values per 100 g
Add products above to see a side-by-side comparison.
Closest by macronutrient profile
Soak the beans in cold water for 15 minutes, then rub them between your palms and pour off the loose skins; repeat until almost all the beans are peeled, then soak them for 1 hour more.
Drain the beans and blend them with the bell peppers, onion, Scotch bonnet and 300 ml of the warm water into a very smooth, thick batter.
Pour the batter into a large bowl, crumble in the stock cubes, add the salt and most of the oil, and stir in the remaining 150 ml warm water until the batter is smooth and pourable.
Brush 8 heatproof ramekins or foil bowls with the rest of the oil (or fold banana leaves into cones) and fill each about two-thirds full; push a few slices of boiled egg into each.
Set the filled containers on a rack in a large pot with 3-4 cm of simmering water, cover tightly and steam for 50-60 minutes, topping up the water as needed.
Check for doneness: the moi moi should be firm, and a knife inserted in the center should come out clean.
Let it rest for 5 minutes, then turn out and serve warm with rice, pap (ogi) or custard.