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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

17.7g / 13%

Carbohydrates

79.6g / 55%

Fats

20.5g / 32%

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™

Chunky Soya Vegetable Pulao Recipe

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Indian Main Course

Chunky Soya Vegetable Pulao Recipe

Name: Chunky Soya Vegetable Pulao Recipe
Prep time: PT15.00M
Cook time: PT20.00M
Total time: PT37.00M
Yield: 4.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 4 Tablespoons Oil; 5 Units Cloves (Crushed); 2 Units Green Cardamom (Crushed); 1 Unit Star Anise (Crushed); 1 Teaspoon Peppercorns (Crushed); 2 Units Onion (Sliced); 1 Teaspoon Ginger-Garlic Paste; 3 1/3 Cups Water; 1 Pinch Salt; 4 Units Green Chillies (Slit); 4 Cups Mixed Vegetable (carrots; beans; cauliflower; potatoes and peas); 2 Cups Soya Chunks (Pre-soaked); 1 1/3 Cup Rice; 2 Tablespoons Coriander Leaves (Chopped); 2 Units Cinnamon

(16)

37Min

Medium

Recipe Variants

On days when you feel like preparing a special meal, without having to spend long hours in the kitchen, Pulao is the best option. This one-pot dish gives you the joy of eating a tasty, wholesome and nutritious meal with minimum effort and time. A simple Vegetable Pulao is an all-time favourite as the beautiful colours, aroma of veggies and white rice cooked with whole spices is enough to get the whole family super-excited at the dining table! To add a Chunky Soya Twist to your Vegetable Pulao, simply add soya chunks to your Vegetable Pulao.

Ingredients

4 Servings

1 Sachet

MAGGI Masala-ae-Magic

4 Tablespoons

Oil

Cloves (Crushed)

Green Cardamom (Crushed)

Star Anise (Crushed)

1 Teaspoon

Peppercorns (Crushed)

Onion (Sliced)

1 Teaspoon

Ginger-Garlic Paste

3.33 Cups

Water

1 Pinch

Salt

Green Chillies (Slit)

4 Cups

Mixed Vegetable (carrots, beans, cauliflower, potatoes and peas)

2 Cups

Soya Chunks (Pre-soaked)

1.33 Cups

Rice

2 Tablespoons

Coriander Leaves (Chopped)

Cinnamon

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Nutrition Value

Energy

570.58 kcal

Protein

17.71 g

Carbohydrates

79.59 g

Fats

20.49 g

Information per serving

Step 1
15 Min

Prepare ingredients as mentioned in the list.
Step 2
7 Min

Heat oil in a pressure cooker, add the cinnamon, cloves, green cardamoms, peppercorns and star anise. Then add the onions and sauté, till they turn golden-brown.
Step 3
5 Min

Add the ginger-garlic paste and stir-fry till the raw smell is gone. Then add the vegetables and soya chunks, mix well
Step 4
3 Min

Add the water, rice, coriander leaves and MAGGI Masala-ae-Magic. Mix well and add salt to taste.
Step 5
5 Min

Cover the pressure cooker and cook on low-flame for 2-3 minutes after the first whistle.
Step 6
2 Min

Serve hot with raita.

Step 1 of 6

Prepare ingredients as mentioned in the list.

Step 2 of 6

Heat oil in a pressure cooker, add the cinnamon, cloves, green cardamoms, peppercorns and star anise. Then add the onions and sauté, till they turn golden-brown.

Step 3 of 6

Add the ginger-garlic paste and stir-fry till the raw smell is gone. Then add the vegetables and soya chunks, mix well

Step 4 of 6

Add the water, rice, coriander leaves and MAGGI Masala-ae-Magic. Mix well and add salt to taste.

Step 5 of 6

Cover the pressure cooker and cook on low-flame for 2-3 minutes after the first whistle.

Step 6 of 6

Serve hot with raita.

Recipe PDF

With pictures

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