Moinmoin with eko (solid pap)

Moin moin is a popular food in Nigeria made from beans. Moin moin is a steamed bean pudding made from a mixture of peeled black-eyed beans, onions and fresh pepper. It protects against diabetes and its complications. A study by the journal of biological science and science alert found that the leaf has antioxidants’ bioactive components that cure liver and kidney diseases.   Moin moin is often served at parties, in hotels, restaurants fast food joints, etc. The most impressive of all is that Moin moin can be stored in the fridge for up to three days, and in the freezer, for up to one month without going off or losing its nutritional values.

Ingredients

Black-eyed beans

Onion

Fresh pepper (Bawa for redness, tatashe for thickness, rodo for pepper)

Boiled egg (optional)

Ground crayfish

Salt

Vegetable oil

Seasoning cubes

Titus fish (optional)

Water or fish/meat stock

How it is made

Put the quantity of black eyed beans you want to cook in a bowl and pour in water to cover the beans overnight. In the morning, gently rob the beans together as you wash to remove the outer coat. If you are using already peeled beans, soak it overnight to make it soft.

Empty the cleaned beans in a blender and add a medium sized onion to taste. Also add pepper to taste. Blend this till mixture becomes a smooth paste.

Pour the bean paste into a bowl; add the vegetable oil and mix. Slice the boiled egg into moderate size then add it to the paste. Also add the ground crayfish, seasoning cubes, to the paste. Add little water to the paste so it can be watery, but not too much so that it can still retain its thickness.

Measure the bean paste into medium plates, leaves, nylons or cups but leave enough space for the bean to expand once it starts boiling.

Get a cooking pot with water inside, place the medium plates, leaves, nylons or cups filled with bean paste inside the cooking pot and cover it. Cook for about 30 minutes.  It is ready once the beans paste look like a baked cake.

Serve the moin moin with garri, pap, custard, eko (solid pap), oats or rice. It can as well be eaten alone.

Nutrient

The meat from herbivores is nutritious as the animal feed on no artificial nutrients. It is rich in many essential vitamins that help in preserving the skin. It contains Thiamin, found in Vitamin B1; riboflavin, found in Vitamin B2; niacin found in Vitamin B3 and cobalamin, found in Vitamin B12. Also, iron, phosphorus, potassium, zinc, copper and selenium can be found in Nkwobi.  All these nutrients work together to promote good health.

• Abula: Mix of Gbegiri and ewedu with Amala

Health benefit

Moin moin has always been eaten in Nigeria from time immemorial without much attention paid to its health benefits.

Moin moin has all the protein and energy sustaining power more than many other diets. It is light, refreshing and can be a healthy diet. So, if you are looking for a healthy diet, and healthy eating advice, look no further. Most Nigerians and Africans set Moin moin with rice-jollof, fried rice, white rice or ofada rice. Some cook Moin moin with filling like eggs, prawn, fish or corned beef. It is traditionally cooked in many rural homes as well as in the cities with no sugar and proportional amount of salt, pepper, palm oil and other condiments.

Moin moin is great for weight loss. It is made up of beans and other assorted spices like eggs, or fish, which are all great weight loss foods. It is highly proteinous and can easily fill up stomachs.

Eat beans. If you don’t like beans, eat Moin moin. There is no sugar, so it feeds on the fat already in the body. That way, one will lose weight, even without rigorous exercise. It contains disease fighting antioxidants essential vitamins and more importantly, dietary fiber – a nutrient sometimes called nature’s broom because it removes waste and clean the colon. Fiber decreases constipation. In addition, adequate intake of fiber promotes satiety and has been demonstrated to help prevent obesity, diabetic cardiovascular disease and various forms of cancer.

The discovery of Moin moin as a potential healthy eating diet is incredible. Personal taste preferences definitely should be considered. There no point in making fiber-filled Moin moin if no one will eat it.