Moin-Moin
This traditional, healthy meal is easy to prepare and a great source of protein and energy.
Chef
Ingredients
200g honey beans or 400g tin black-eyed beans, drained and washed
1 red pepper, deseeded and roughly chopped
1 habanero, roughly chopped
150g onion, roughly chopped
20g dried, ground crayfish or white fish, cooked and mashed
60ml vegetable oil
1 zero-salt vegetable stock cube
2 eggs, hard boiled and halved
To serve
160g rice, rinsed and drained
100g mixed frozen vegetables
Method
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Step 1
Soak the beans in water for 30 minutes. Pour the beans into a blender and add in twice the amount of water. Blend in 3 second bursts, just aiming to loosen the skins. Pour the beans into a bowl and add extra water to cover them. Agitate the beans with your fi ngers to loosen the skins, which will separate and float. Separate the beans from the skins and discard skins. (Skip this step if using a tin of black-eyed beans.)
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Step 2
Put the beans back into the blender along with the red pepper, habanero and onion, then blend to a smooth consistency. Add in the dried crayfi sh, vegetable oil and stock cube and blend until completely smooth. Tip the mixture into a bowl and turn it over in the bowl to allow air into the mix.
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Step 3
Grease 4 individual moulds (approx. 11x 8.5cm), then line each bottom with a piece of greased, greaseproof paper. Divide the mixture equally into the 4 moulds. Make a dent in the top of each mix and place in half an egg, yolk side up. Cover the top of each mould with foil.
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Step 4
4 In a pan, big enough to take the 4 moulds, scrunch up some foil and place in bottom of the pan. Sit the moulds on top of the foil and pour in boiling water – enough to come just below the top of moulds – then simmer over a medium heat for about 55 minutes. Keep an eye on the water level, and don’t let it boil dry.
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Step 5
To check if the Moin-Moin are cooked, insert a skewer and it should come out clean. While the Moin-Moin are cooking, cook the rice according to packet’s instructions and heat the frozen vegetables, then mix the two together.
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Step 6
Remove the Moin-Moin from the pan. Turn them out of the moulds and let them rest for 10 minutes, before serving with the rice and vegetables.
Food facts
Rice is the main source of carbohydrate in this recipe, and the value has been provided for those trained in insulin adjustment.
This recipe is low in potassium, when following quantities and serving sizes given, so is suitable if you have been advised to reduce the amount of potassium in your diet. This recipe is also low in phosphate, but does contain some, mainly provided by the fi sh and beans, so if you have been prescribed a phosphate binder, take as directed.
This recipe provides a good source of protein.
If the beans are hard to peel, soak for a little longer.
For extra flavour you could cook the rice in a low-salt vegetable or meat stock cube, and/or add garlic or other herbs or spices to the rice.
This dish is best eaten freshly served.
To reduce the dish’s calories, you could use half the volume of oil.