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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?

Protein

3.3g / 7%

Carbohydrates

10.3g / 25%

Fats

12.3g / 68%

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™

Beetroot Poriyal Tikki Recipe

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Indian Main Course

Beetroot Poriyal Tikki Recipe

Name: Beetroot Poriyal Tikki Recipe
Prep time: PT0.00M
Cook time: PT30.00M
Total time: PT32.00M
Yield: 4.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 250 Grams Beetroot; 2 Tablespoons Oil; 1/2 Teaspoon Mustard Seeds; 1 Tablespoon Chana Dal; 1 Tablespoon Urad Dal; 3 Units Chillies; Red (Capsicum Annum); 10 Units Curry Leaves; 1/4 Teaspoon Turmeric Powder; 1/2 Cup Fresh Coconut (Grated); 1 Pinch Salt

(1)

32Min

Easy

Recipe Variants

Beetroot Poriyal is a South Indian preparation of beetroots, tossed in a simple spice tempering. If you’re looking for ways to use beetroot, other than in a salad, this nutritious recipe is a must try! A generous sprinkling of fresh coconut perfectly complements the natural sweetness of the beetroot and provides a lovely contrast of colour and texture to the final dish. Once your Beetroot Poriyal is ready, add 2 mashed potatoes to the mixture. Shape the mixture into tikkis or cutlets and shallow fry them, for a Beetroot Poriyal Tikki Twist!

Ingredients

4 Servings

1 Sachet

MAGGI Masala-ae-Magic

250 gms

Beetroot

2 Tablespoons

Oil

0.5 Teaspoon

Mustard Seeds

1 Tablespoon

Chana Dal

1 Tablespoon

Urad Dal

Chillies, Red (Capsicum Annum)

Curry Leaves

0.25 Teaspoon

Turmeric Powder

0.5 Cup

Fresh Coconut (Grated)

1 Pinch

Salt

Copy

Nutrition Value

Energy

233.26 kcal

Protein

3.26 g

Carbohydrates

10.34 g

Fats

12.3 g

Information per serving

Step 1
5 Min

Pressure cook beetroot with ½ cup of water for a minute, after one whistle.
Step 2
5 Min

Heat oil in a karahi and add the mustard seeds. When they start to splutter, add chana dal, urad dal, dry red chillies and curry leaves.
Step 3
3 Min

When the dal turns golden-brown, add the cooked beetroot and sauté for a few minutes.
Step 4
2 Min

Add turmeric powder and salt to taste. Then, add the MAGGI Masala-ae-Magic and grated coconut.
Step 5
15 Min

When cool mash the beetroot and add the mashed potatoes. Mix well and adjust salt to taste. Shape into tikkis/cutlets and shallow fry till golden brown.
Step 6
2 Min

Serve hot with mint-coriander chutney

Step 1 of 6

Pressure cook beetroot with ½ cup of water for a minute, after one whistle.

Step 2 of 6

Heat oil in a karahi and add the mustard seeds. When they start to splutter, add chana dal, urad dal, dry red chillies and curry leaves.

Step 3 of 6

When the dal turns golden-brown, add the cooked beetroot and sauté for a few minutes.

Step 4 of 6

Add turmeric powder and salt to taste. Then, add the MAGGI Masala-ae-Magic and grated coconut.

Step 5 of 6

When cool mash the beetroot and add the mashed potatoes. Mix well and adjust salt to taste. Shape into tikkis/cutlets and shallow fry till golden brown.

Step 6 of 6

Serve hot with mint-coriander chutney

Recipe PDF

With pictures

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