Recipes · Nigerian · Side Dishes
Moi Moi (Steamed Bean Pudding)
One serving has 528 kcal and 25 g protein, and at least a fifth of a woman's daily need of folate (147%), copper (89%), manganese (79%), thiamin (72%), phosphorus (63%) and magnesium (56%). Ready in 320 minutes.
- Preparation: 260 min
- Cooking: 60 min
- Makes: 1 serving (249 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free, Dairy-free
- Contains: egg
Ingredients
- 90 g Black-eyed peas, dried
- 20 g Palm oil
- 30 g Onions, raw
- 3 g Chili peppers, red, raw
- 25 g Eggs, whole, raw
- 1 g Salt
- 80 g Water
Method
- Soak the black-eyed peas for at least 4 hours, then rub off and discard the skins and drain.
- Blend the peeled peas with the water, onion and chili until smooth and thick.
- Stir in the palm oil and salt.
- Spoon the batter into small greased ramekins or leaf parcels, and crack a little egg into the top of each, swirling it in slightly.
- Cover tightly and steam over simmering water for 45-60 minutes until firm and set all the way through and the egg is fully cooked.
- Unwrap or unmold and serve warm as a side dish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 528 kcal | 25% |
| Carbohydrates | 57.3 g | |
| Water | 139 mL | |
| Fiber | 10.1 g | 34% |
| Protein | 24.7 g | 51% |
| Tryptophan | 0.31 g | |
| Threonine | 0.95 g | |
| Isoleucine | 1 g | |
| Leucine | 1.9 g | |
| Lysine | 1.7 g | |
| Methionine | 0.4 g | |
| Cystine | 0.3 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 0.81 g | |
| Valine | 1.2 g | |
| Histidine | 0.74 g | |
| Fat | 23.6 g | |
| Monounsaturated | 8.4 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.5 g | |
| Saturated | 10.9 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 93 mg | |
| Calcium | 123 mg | 12% |
| Copper | 0.8 mg | 89% |
| Iron | 8 mg | 44% |
| Magnesium | 173 mg | 56% |
| Manganese | 1.4 mg | 79% |
| Phosphorus | 441 mg | 63% |
| Potassium | 1,089 mg | 23% |
| Selenium | 15.9 µg | 29% |
| Sodium | 442 mg | |
| Zinc | 3.4 mg | 43% |
| Thiamin (vitamin B1) | 0.79 mg | 72% |
| Riboflavin (vitamin B2) | 0.33 mg | 30% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 1.8 mg | 35% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 588 µg | 147% |
| Cobalamin (vitamin B12) | 0.22 µg | 9% |
| Choline | 161 mg | 38% |
| Vitamin A | 44.1 µg | 6% |
| Vitamin C | 7.9 mg | 11% |
| Vitamin D (D2 + D3) | 20.5 IU | 3% |
| Vitamin E | 3.8 mg | 26% |
| Vitamin K | 6.7 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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