Recipe: Moin-Moin With Unpeeled Beans

By Lohi Ogolo
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Published: July 16, 2014

Why is it that we peel our beans to prepare moin-moin? Besides time saved, there may be more good reasons to skip this step. With this recipe,  you can maximize the nutritious benefits of moin-moin without sacrificing taste.

 

moin moin recipe

Making traditional Nigerian moin moin often involves meticulously peeling the outer shell of the beans, known as dehulling. While this process is seen as essential for achieving the perfect texture and color, it also discards a significant portion of the bean’s nutritional value, especially dietary fiber.

The hull of the beans contains valuable antioxidants, B-vitamins, and dietary fiber, which is crucial for digestive health and disease prevention.

Fiber, often referred to as “Nature’s Broom,” helps maintain colon health, improves stool quality, promotes regularity, and decreases constipation. It also contributes to satiety, aiding in the prevention of obesity, diabetes, cardiovascular diseases, and certain cancers.

RELATED: Moin Moin: To Peel or Not to Peel the Beans

Despite the World Health Organization’s recommendation of 27-40g of fiber daily, many of us fall short due to the prevalence of processed foods.

So what’s a moin moin lover to do? To maximize the nutritional benefits of beans in moin moin, consider leaving some or all of the hull on and experiment with the right balance for you. This delicious moin moin with unpeeled beans recipe will get you started.

Note that to minimize health risks of cooking with plastic or aluminum, this recipe is cooked in ramekins.

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Moin-Moin With Unpeeled Beans

Ingredients

  • 1 cup brown beans
  • 2 small onions
  • 1 large red bell pepper
  • 1 habanerno/scotch bonnet/atarodo
  • 2 tablespoons crayfish
  • 2 tablespoons oil
  • Choice of protein - e.g. egg, corned beef or shrimps
  • 1 cup water
  • cooking spray
  • 6 ramekins*
  • 1 large pot
  • Foil paper

Instructions

  1. Soak bean in water overnight.
  2. In a blender or food processor, combine brown beans, onions, bell pepper, habanero, crayfish, oil and water.
  3. Blend on high speed for 1-3 minutes, or until mixture is smooth when rubbed between fingers.
  4. Pour back into a bowl and taste for seasoning. Add more salt if needed.
  5. Stir with a wooden spoon for 2 - 3 minutes to remove all excess air.
  6. Add eggs, shrimps, corned beef etc and set aside.
  7. Pour about a cup of water into the large pot and line the bottom of the pot with foil paper.
  8. Using cooking spray or oil or butter, oil the ramekins and pour ½ cup of batter into each ramekin. Cover with foil paper and place inside the pot.
  9. Steam for 40-60 minutes adding more water to the pot as needed.

Notes

*If you do not have easy access traditional banana leaves, this moin moin recipe can be cooked in ramekins.

https://www.radianthealthmag.com/healthy-eating/moin-moin-recipe-unpeeled-beans/

black woman magazine

Issue 16
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About Lohi Ogolo

Lohi Ogolo is a chef and culinary enthusiast interested in the use of modern culinary techniques infused with African flavors to attract the world to African, particularly Nigerian, foods. She is a graduate of a culinary institute in Toronto, Canada and owner of the food inspired business, Lohi’s Creations. She can be found on Twitter @Lohiscreation or her award winning blog.

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