This moin moin recipe for weight loss is a nutritious and filling meal that packs a punch of benefits for your body after workouts and can help optimize your fitness goals.
It’s one of the meals I’ve added as breakfast after workouts recently and I am loving the benefits so far.
This moin moin recipe for weight is also good for meal prep. It lasts up to 5 days in the fridge and can be frozen for several months.
What is Moin Moin?
Moin Moin is a traditional meal where I come from. It’s usually eaten with plain, jollof, or fried rice, custard, bread, and a host of other dishes although it can be eaten on its own too.
It’s a dish made from beans, vegetables, and herbs then steamed on the stovetop or baked.
Moin Moin is aka moi moi and both names are used interchangeably in Nigeria where the dish originated. In Ghana and Sierra Leone, moin moin is known as “Alele” or “Olele”.
Is Moin Moin Healthy?
Moin Moin is a very healthy meal. It’s full of B vitamins, protein, fiber, potassium, magnesium, copper, zinc, selenium, and iron.
Moin moin is steamed, gluten-free, and sugar-free. Plus it also tastes so good.
Additionally, moin moin is a heart-healthy dish that helps lower bad cholesterol, aids digestion, and improves bone and muscle health.
Is Moin Moin Good for Weight Loss?
The resounding answer to this is yes. Because moin moin has so much fiber, it fills you up fast and satiates hunger pangs during the day.
You will be able to stretch the time between meals with a small portion of moin moin for breakfast.
And the moin moin recipe shared in this post includes a step that will make it even more filling.
How To Make Moin Moin
Even though all the ingredients for moin moin are healthy, I’ve made healthier substitutions where applicable and made suggestions if you can’t eat something.
To make this moin moin recipe for weight loss, you will require:-
- Brown beans: This is the main ingredient and it is aka “ewa oloyin” in Nigeria i.e honey beans because of its subtle sweet taste.
- Plantain leaves: This is the traditional method for wrapping the moin moin mix before steaming. However, I couldn’t find any so I used a muffin pan. Less fuss, faster, and portion control. There’s an art form to using the leaves. You can also use a loaf pan or ramekins.
- Red palm oil: gives the moin moin a rich healthy color and distinct taste. Do not use olive oil or other types of oil. You likely won’t be pleased with the results.
- Eggs: this makes the moin moin fluffy and smooth. I did not try this but eggs can possibly be replaced with vegan substitutes like aquafaba, silken tofu, and plant-based yogurt. The taste will be different though.
- Scotch bonnet pepper: gives the moin moin a nice spicy taste but not too spicy. Jalapeños or habanero pepper can be used too or can be left out if you don’t care for spicy at all.
- Red onion
- Bouillon cube
- Bell peppers
- Salt to taste
Feel free to add other spices like nutmeg, ginger, thyme, parsley, and paprika for a different flavor profile. Exact ingredients measurements are in the recipe card below.
Step 1 – Prep Beans
Traditionally, the brown beans are soaked for some time in cold water then peeled to remove the skin but I wanted all the fiber in the beans so I left the skin on.
This extra fiber makes the beans more filling and healthier. Using this method, soak the brown beans in cold water, cover the bowl, and leave out overnight or in the fridge.
This is enough time to break down the beans so they can be blended easily. The minimum soaking time should be 8 hours.
Step 2 – Prep Other Ingredients
Clean, peel and chop the bell peppers, onion, and scotch bonnet or jalapeños.
In a small bowl, dissolve the salt, bullion cubes, and palm oil with 2 – 3 tablespoons of boiling water then set aside to cool.
Step 3 – Make Moin Moin Batter
Drain the soaked beans and rinse then pour the beans into a blender. Add the bell peppers, onion, scotch bonnet or jalapeños, and 1.5 cups of cold water.
Blend the beans until you have a nice and smooth batter. After blending, pour the batter into a large bowl and break in the raw eggs. Add in the dissolved liquid.
Fold the mix for 5 – 10 minutes. You can use a large spatula, balloon whisk, or an electric mixer for this.
After 10 minutes of folding, taste the mix then add salt for taste. I chose not to add salt because I’m cutting down on sodium in my diet.
Step 4 – Make Moin Moin
There are two ways to make the moin moin. In the traditional method, you would place the plantain leaves containing the batter on a bed of palm stalks and water, cover with more leaves and steam.
In the absence of leaves, lightly oil the muffin pan with a neutral oil like vegetable oil. Measure the batter into the muffin pan or loaf pan then cover tightly with aluminum foil.
Place the muffin pan or loaf pan in the pot and steam-bake the batter until the moin moin is ready.
I did not have a pot large enough for my muffin pan so I opted for the second method of cooking the moin moin. I steam-baked it instead.
You will need a deep baking pan for this method. Add some water to the baking pan. The amount will depend on how deep the pan is but it shouldn’t cover the muffin pan.
Place the muffin pan with the moin moin batter into the water bath cover the muffin pan tightly with aluminum foil.
Bake at 425°F for 40 – 60 minutes. It may take a shorter time so pay attention while baking and check to make sure the water in the larger baking pan doesn’t dry up.
If it does, add some more water and close the oven. This was the first time I made moin moin this way and it came out looking quite good.
You don’t need the larger pan of water to steam-bake the moin moin but it keeps it from drying out.
How do you know your moin moin is done? Press on the top and it should be firm and leave no finger indents.
Or you can stick a toothpick in one of the cakes. If it comes out clean, your moin moin is ready. The moin moin edges will have shrunk from the muffin pan too.
This recipe makes 10 moin moin cakes using a jumbo muffin pan. I make 6 at a time and freeze the rest of the batter to make 4 more the next week.
If you can get jumbo silicone muffin pans, even better. You’ll be able to pop the moin moin right out after steam-baking.
Equipment Used in this Recipe
- Muffin pan / plantain leaves / ramekins / loaf pan
- Deep baking pan
- Chopping board
- Aluminum foil
- Electric mixer / balloon whisk / spatula
- Basting brush
Moin Moin FAQs
What is Moin Moin in English?
The English name for moin moin is steamed bean pudding.
What Does Moin Moin Taste Like?
Moin Moin tastes like a steamed cake that doesn’t have any sugar in it. The taste is subtle enough that it works well with a lot of other dishes.
The taste of moin moin is also somewhat similar to the taste of Mexican tamale.
How Long Does Moin Moin Take To Cook?
The amount of time it takes to cook moin moin depends on the cooking method used – stovetop or oven as well as the utensil used – muffin pan or leaves.
However, the general duration for cooking moin moin is between 45 – 60 minutes.
How Long Does Moin Moin Last?
When stored in an airtight container, moin moin can last up to 5 days in the fridge and can be reheated every morning.
Can You Freeze Moin Moin?
You can easily freeze moin moin for a few months. I make several batches at once and store the extra batter in an airtight container in the freezer.
I take them out at the beginning of the week and eat them every day for 5 days. Here’s a fresh batch ready to freeze.
Ensure the moin moin is completely cooled down before you freeze them.
Abi is all about staying in the best shape of your life at every age without having to starve yourself to make it happen. She’s been on her fitness journey since the age of 15 and doesn’t plan on letting up anytime soon. She’s currently studying to become a Certified Nutritionist. Learn more about Abi HERE.
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