5 Ingredients for Healthy Nigerian Bean Cakes (Moi Moi)

Bean cakes, or “Moi Moi” as they are known in Nigerian is a staple. On weekends, many families serve them for breakfast along with millet or maize pudding.

How to prep the beans:

• We soften the brown beans by soaking in cold water for an entire night before peeling off the coat
• After the coat is removed, the peeled beans is seasoned with salt, pepper, and palm oil in a food processor
• Boiled eggs and flaked fish (often mackerel) are added to the mixture before it is spooned into special leaves, wrapped, and steam-cooked. 

These bean cakes may be made vegan by swapping out the fish and eggs for mushrooms and fat-free by skipping the oil.

Nutritional Benefits of Moi-Moi

Fibre

• Dietary fiber, which is essential for maintaining digestive health, is naturally abundant in beans.
• Your risk of coronary heart disease and stroke is reduced by dietary fiber.
• Additionally, it raises insulin sensitivity, which lowers your risk of developing type 2 diabetes
• Fibre encourages satiety, which is good for controlling weight.

Nutritious 

• Protein, B vitamins, iron, copper, magnesium, zinc, and phosphorus are all present in sufficient amounts in beans. They naturally have less fat, no saturated fat, and no cholesterol. 
• Beans have a low glycaemic index (10–40), which means they won’t cause a significant spike in blood sugar levels.

Mackerel

• Mackerel, especially EPA and DHA, is a great source of omega-3 fatty acids. EPA and DHA are antiinflammatory substances that keep your cells and tissues flexible. They are necessary for the healthy growth of the brain (especially babies).
• Omega-3 fatty acids support healthy aging, skin health, and reduce the risk of various inflammatory diseases like Alzheimer’s and heart disease.
• Mackerel is a great source of vitamin D. For strong bones, teeth, and a healthy immune system, vitamin D is essential.

glycemic level 

• These bean cakes have a glycaemic load of 11, therefore they won’t cause a spike in your blood sugar.
• They’re a great option for diabetics or anyone following a low-sugar, low-carb diet. 
• If you use whole beans instead of bean flour, the glycaemic load of these bean cakes is significantly reduced.

They can be taken with steamed non-leafy veggies or a side salad. Consuming them alongside fermented corn pudding, as Nigerians frequently do, raises the meal’s carbohydrate content and may cause insulin rises.