Healthy Moi Moi

Steam rose gently from the soft, golden Moi Moi, its smooth texture hiding layers of rich flavor from peppers, onions, and wholesome beans. Light, nourishing, and protein-packed, it was a healthy delight in every bite.

Overview

Healthy Moi Moi is a steamed bean pudding made from blended black-eyed peas, peppers, onions, and a touch of healthy oil, offering a light yet satisfying meal packed with plant-based protein and fiber. This nutritious version skips processed additives and uses natural ingredients, sometimes enriched with vegetables, fish, or boiled eggs for added nutrients. Steamed to perfection, Healthy Moi Moi is low in fat, gluten-free, and rich in vitamins—making it an ideal option for a wholesome breakfast, lunch, or side dish that’s both delicious and nourishing.

Ingredients

For the Moi Moi Batter

2 cups black-eyed peas, soaked and peeled

1 small red onion, chopped

1 red bell pepper, chopped

1-2 scotch bonnet peppers, chopped

2 cloves garlic, minced

1 teaspoon grated ginger

1 teaspoon smoked paprika

½ teaspoon black pepper

½ teaspoon sea salt

1 teaspoon ground crayfish

1 teaspoon dried thyme

1 teaspoon olive oil or avocado oil

2 cups low-sodium broth or water

2 tablespoons chopped fresh parsley or cilantro

For Optional Add-ins

2 hard-boiled eggs, sliced

½ cup flaked smoked fish or shrimp

½ cup sautéed mushrooms

Instructions

Prepare the Beans

⦁ Soak the black-eyed peas for 8 hours or overnight to soften.
⦁ Drain and remove the skins by rubbing them between your hands.

Blend the Batter

⦁ In a blender, combine peeled beans, onion, red bell pepper, scotch bonnet, garlic, ginger, smoked paprika, black pepper, salt, crayfish, and broth.
⦁ Blend until smooth and thick (add more broth if needed).
⦁ Stir in thyme, olive oil, and chopped parsley for extra flavor.

Assemble & Steam

⦁ Grease ramekins, muffin tins, or moi moi foil wraps lightly with oil.
⦁ Pour the batter evenly into each container, adding sliced eggs, fish, or mushrooms if desired.
⦁ Steam in a covered pot with a steamer rack for 40-50 minutes until firm. (Alternatively, bake in a water bath at 350°F (175°C) for 45 minutes.)

Serve & Enjoy!

⦁ Let cool slightly before serving. Enjoy warm as a light meal, side dish, or snack!

Healthy Tips

✔ Less oil, same flavor! A little oil keeps it moist while staying light.
✔ More veggies = more nutrients! Bell peppers, mushrooms, and onions add flavor and fiber.
✔ Bake instead of steam if you prefer an easier prep method.
✔ Boost protein! Eggs, smoked fish, or tofu make it even more nutritious.

Healthy Moi Moi

Overview

Ingredients

For the Moi Moi Batter

For Optional Add-ins

Instructions

Healthy Tips

Serving Suggestions

Conclusion

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