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What is a balanced menu?

A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.

MyMenu IQ™ guides you to select a balanced menu on a scale from 0 to 100, with focus on the main meal.

What does the MyMenu IQ™ score mean ?

Room for Balance Improvement (0 - 44)

This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

"The MyMenu IQ™ score applies to the digital recipe as described on the site. Nutrition composition data for food ingredients and food products is based on Standard Food Composition Databases such as USDA SR28, BLS32 as well as food label data."

What is the energy content breakdown?

Carbohydrates

47.4g / 67%

Protein

11.5g / 16%

Fats

5g / 16%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

Nutritional tips

Enjoy this balanced cuisine made with tasty, nutritious, and affordable local ingredients. Did you know that adding vegetables and herbs at the end of cooking helps to retain their vibrant colours, flavour, crunchiness, and important nutrients?
Enjoy your meal with orange, pineapple, pawpaw, or other fruits high in Vitamin C, to help your body use more iron from the meal. #livestrongwithiron
Great News! This dish has a sufficient amount of oil and salt for a balanced and delicious meal, you don’t need to add more!

MyMenu IQ™

Aamti Dal Parantha Recipe

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Indian Main Course

Aamti Dal Parantha Recipe

Name: Aamti Dal Parantha Recipe
Prep time: PT20.00M
Cook time: PT40.00M
Total time: PT62.00M
Yield: 9.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 2 Cups Red Gram; Dal (Cajanus Cajan); 5 Cups Water; 0.5 Teaspoon Turmeric Powder; 1 Tablespoon Oil; 0.5 Teaspoon Mustard Seeds; 0.5 Teaspoon Cumin Seeds; 6 Curry Leaves; 0.25 Teaspoon Hing (Asafoetida); 2 Green Chillies (Slit); 1 Tomato; 1 Teaspoon Goda Masala; 0.5 Teaspoon Chillies; Red (Capsicum Annum); 4 Kokum; 1 Tablespoon Jaggery; Cane (Saccharum Officinarum); 1 Pinch Salt; 1 Tablespoon Ghee; 2 Tablespoons Coriander Leaves (Coriandrum Sativum); 3 Cups Whole Wheat Flour

62Min

Easy

Recipe Variants

A traditional Maharashtrian Dal, it is one of the few Maharashtrian Dishes that emerged from the Vidarbha and has travelled to Goa and even parts of Karnataka. This dal is very versatile and has many household versions. Reduce the liquid part of the dal and when thick use it to knead along with some atta to make interesting and flavorful paranthas.

Ingredients

9 Servings

1 Sachet

MAGGI Masala-ae-Magic

2 Cups

Red Gram, Dal (Cajanus Cajan)

5 Cups

Water

0.5 Teaspoon

Turmeric Powder

1 Tablespoon

Oil

0.5 Teaspoon

Mustard Seeds

0.5 Teaspoon

Cumin Seeds

Curry Leaves

0.25 Teaspoon

Hing (Asafoetida)

Green Chillies (Slit)

Tomato

1 Teaspoon

Goda Masala

0.5 Teaspoon

Chillies, Red (Capsicum Annum)

Kokum

1 Tablespoon

Jaggery, Cane (Saccharum Officinarum)

1 Pinch

Salt

1 Tablespoon

Ghee

2 Tablespoons

Coriander Leaves (Coriandrum Sativum)

3 Cups

Whole Wheat Flour

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Nutrition Value

Energy

309.32 kcal

Carbohydrates

47.44 g

Protein

11.51 g

Fats

4.98 g

Information per serving

Step 1

20 Min

Prepare ingredients as mentioned in the list.

Step 2

8 Min

Wash the dal and pressure cook with 4 cups water and turmeric powder for 3-4 whistles. Whisk to a smooth consistency. Keep aside.

Step 3

7 Min

Heat oil in a karahi, add mustard seeds. When it splutters add cumin seeds, curry leaves, asafetida and green chillies, sauté for a minute. Add tomatoes and cook till tomatoes soften.

Step 4

10 Min

Add goda masala, red chili powder, grated coconut and kokum, mix well and sauté for a minute. Add cooked dal, if dal is thick then add a cup of water or enough to get the desired consistency, mix well. Add MAGGI Masala-ae-Magic, jaggery and salt to taste, simmer on medium heat for 5 minutes.

Step 5

15 Min

Reduce the Aamti Dal till thick. Knead together the atta, coriander leaves and reduced dal into a soft dough. Make into parathas using ghee.

Step 6

2 Min

Serve hot with dahi and pickle.

Step 1 of 6

Prepare ingredients as mentioned in the list.

Step 2 of 6

Wash the dal and pressure cook with 4 cups water and turmeric powder for 3-4 whistles. Whisk to a smooth consistency. Keep aside.

Step 3 of 6

Heat oil in a karahi, add mustard seeds. When it splutters add cumin seeds, curry leaves, asafetida and green chillies, sauté for a minute. Add tomatoes and cook till tomatoes soften.

Step 4 of 6

Step 5 of 6

Reduce the Aamti Dal till thick. Knead together the atta, coriander leaves and reduced dal into a soft dough. Make into parathas using ghee.

Step 6 of 6

Serve hot with dahi and pickle.

Recipe PDF

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With pictures

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