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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."
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!
Indian Main Course

Beetroot Poriyal Tikki Recipe

(1)
32Min
Easy
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
+

This dish was made for 4 here

250  gms
Beetroot
2  Tablespoons
Oil
0.5  Teaspoon
Mustard Seeds
1  Tablespoon
Chana Dal
1  Tablespoon
Urad Dal
3 
Chillies, Red (Capsicum Annum)
10 
Curry Leaves
0.25  Teaspoon
Turmeric Powder
0.5  Cup
Fresh Coconut (Grated)
1  Pinch
Salt

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Nutrition Value

Energy
233.26 kcal
Protein
3.26 g
Carbohydrates
10.34 g
Fats
12.3 g
Information per serving
Lets Cook

Instruction

32 Minutes
Step 1
5 Min
Pressure cook beetroot with ½ cup of water for a minute, after one whistle. Beetroot Poriyal Tikki Recipe
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. Beetroot Poriyal Tikki Recipe
Step 3
3 Min
When the dal turns golden-brown, add the cooked beetroot and sauté for a few minutes. Beetroot Poriyal Tikki Recipe
Step 4
2 Min
Add turmeric powder and salt to taste. Then, add the MAGGI Masala-ae-Magic and grated coconut. Beetroot Poriyal Tikki Recipe
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. Beetroot Poriyal Tikki Recipe
Step 6
2 Min
Serve hot with mint-coriander chutney Beetroot Poriyal Tikki Recipe
Beetroot Poriyal Tikki Recipe

Step 1 of 6

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

Beetroot Poriyal Tikki Recipe

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.

Beetroot Poriyal Tikki Recipe

Step 3 of 6

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

Beetroot Poriyal Tikki Recipe

Step 4 of 6

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

Beetroot Poriyal Tikki Recipe

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.

Beetroot Poriyal Tikki Recipe

Step 6 of 6

Serve hot with mint-coriander chutney

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