Moi Moi

Good nutritional profile

Nigerian steamed pudding of blended black-eyed peas, peppers and oil.

Moi Moi — photo 1

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.

Macronutrients Distribution

Protein: 6.9g (23.6%)
Fat: 6.3g (21.6%)
Carbs: 16g (54.8%)
Fiber: 3g

Basic Nutritional Info

NutrientValueDV
Protein6.9g12.3%
Fat6.3g9.0%
Carbs16g5.3%
Simple Sugars5.6gEstimate
Complex Carbs7.4gEstimate
Fiber3g12.0%
Water69g2.8%
Calories1446.4%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
41

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated1.16g5.8%
Monounsaturated1.51g6.0%
Polyunsaturated3.25g25.0%
Omega-30.975gEstimate
DHA5mg0.6%
Omega-62.275gEstimate
Trans0.03g1.5%

Antioxidants

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.

CompoundAmountUnit
Vitamin C14mg
Vitamin E0.78mg
Selenium4.86mcg

Vitamins

VitaminAmountUnitDV
vitamin A34.7mcg3.9%
vitamin B10.162mg13.5%
vitamin B20.093mg7.2%
vitamin B30.579mg3.6%
vitamin B60.12mg7.1%
vitamin B9113mcg28.2%
vitamin B120.065mcg2.7%
vitamin C14mg15.6%
vitamin D0.151 (6 IU)mcg1.0%
vitamin E0.778mg5.2%
vitamin K10.3mcg8.6%

Minerals

MineralAmountUnitDV
calcium35.2mg3.5%
iron2.17mg12.1%
magnesium47.3mg11.8%
phosphorus123mg17.6%
potassium321mg12.3%
sodium255mg11.1%
zinc0.954mg8.7%
copper0.212mg23.6%
manganese0.389mg16.9%
selenium4.86mcg8.8%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 202mg28.9%145%
Isoleucine 286mg20.4%109%
Leucine limiting523mg19.2%98%
Lysine 462mg22.0%110%
Methionine 200mg19.0%100%
Phenylalanine 613mg35.0%171%
Threonine 266mg25.3%122%
Tryptophan 85mg30.4%147%
Valine 343mg18.8%98%

Compare with other products

Values per 100 g

Add products above to see a side-by-side comparison.

Allergens

Eggs

Share this product

Main Difficulty: Medium Servings: 8 Total: 170 min

Ingredients

  • Black-eyed beans, dried 450 g
  • Red bell peppers 2 large (300 g)
  • Onion 1 large (150 g)
  • Scotch bonnet pepper 1 (10 g)
  • Vegetable oil 100 ml (90 g)
  • Chicken stock cubes 2 cubes (8 g)
  • Salt 1 tsp (6 g)
  • Warm water 450 ml
  • Eggs, hard-boiled 3 large (150 g peeled)
Prep
110 min
Cook
60 min

Instructions

  1. 1

    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.

  2. 2

    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.

  3. 3

    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.

  4. 4

    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.

  5. 5

    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.

  6. 6

    Check for doneness: the moi moi should be firm, and a knife inserted in the center should come out clean.

  7. 7

    Let it rest for 5 minutes, then turn out and serve warm with rice, pap (ogi) or custard.