healthy nutritious meal

Recipe to make steamed black-eye beans pudding known as moi-moi.
This is a Nigerian food mostly consist of beans.
Ingredients
• 1.5 cups of black eyed peas
• 1/2 large bell pepper
• 2 scotch bonnet peppers and cayenne pepper
• 1/2 olive oil
• 1/2 large onion I used a red onion
• 8 oz of titus de-boned fish broken into small pieces
• 3 tsp bouillon
• 3 tsp salt or salt to taste
• 1/4 - 1/2 cup hot boiling water
• 3-4 broad sheets of banana leaves

STEP 1: The first step in making this delicious meal is by skinning the beans you can achieve this by soak the beans for 3 minutes in water which makes the skin easy to remove the beans is put in a food processor for about 5 to 6 times remove the skin of the beans.

STEP 2: The second step is blending the beans with onions, little bit of cayenne, bonnet pepper according to the quantity of the beans.

STEP 3: The third step is seasoning and cooking the fish and kidney this is optional to add extra taste to the food. After the fish has been cooked you break the fish into smaller pieces removing the bones also egg can be boiled a divided in smaller pieces.

STEP 4: The fourth step is to season the beans adding a spoon of olive oil after that the mixture would be mixed thoroughly and grease the pan with cooking oil before filling them put the mixture in little pans specially designed to make moi-moi.

STEP 5: The fifth step is to put little water in the cooking pot with a spreading banana leaf on top of the water then arrange the little pans on the leaf.

STEP 6: Steam the moi-moi till it holds together when it is fully cooked serve warm.

source:https://www.yummymedley.com/moi-moi-steamed-black-eyed-peas-pudding/
source:https://www.healthline.com/nutrition/11-proven-benefits-of-olive-oil#section3
source:https://www.rd.com/health/conditions/health-benefits-of-beans/

Health benefit of eating this meal are:

1. Studies has shown that beans contain phytochemicals that lower the rate of heart diseases.
2. Beans contain wide rate of cancer fighting plant chemical.
3. Beans contain soluble fiber that lessens the level of cholesterol in the body.
4. The rich fiber in beans reduces hunger pangs therefore reducing the sugar level.
5. The olive oil reduces risk of obesity in the body.
6. Olive oil prevents heart disease and inflammatory disease such as cancer, arthritis, obesity.