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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

7.9g / 19%

Carbohydrates

21.9g / 54%

Fats

4.7g / 27%

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

Explore garnishing with lemon juice
The absorption of iron in spinach can be increased by pairing it with lemon as it contains vitamin C.

MyMenu IQ™

Dal Aamti Recipe (Diabetic Friendly)

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Indian Main Course

Dal Aamti Recipe (Diabetic Friendly)

Name: Dal Aamti Recipe (Diabetic Friendly)
Prep time: PT30.00M
Cook time: PT20.00M
Total time: PT51.00M
Yield: 6.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 1 1/2 Cup Arhar Dal; 5 Cups Water; 1/2 Teaspoon Turmeric Powder; 1 1/2 Teaspoons Oil; 1/2 Teaspoon Mustard Seeds; 1/2 Teaspoon Cumin Seeds; 6 Units Curry Leaves; 2 Units Green Chillies (Chopped); 1 Unit Tomato (Chopped); 1 Teaspoon Goda Masala; 4 Units Kokum; washed well; 1 Pinch Salt (To Taste); 2 Tablespoons Fresh Coconut (Grated); 1/4 Teaspoon Hing (Asafoetida); 1 Teaspoon Red Chilli Powder; 1 1/2 Teaspoon Ghee; 2 Tablespoons Coriander Leaves (Chopped); 3 Teaspoons Crushed Peanuts

(0)

51Min

Easy

A traditional Maharashtrian Dal, it is one of the few 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.Disclaimer: The recipes designed are suggestive and should not be considered as medical advisory or recommendation in any manner. Such recipes do not undermine the importance of an active lifestyle and the contribution of other nutrient-rich foods in any manner. Kindly consult your Dietitian/Doctor for specific health issues.

Ingredients

6 Servings

1 Sachet

MAGGI Masala-ae-Magic

1.5 Cups

Arhar Dal

5 Cups

Water

0.5 Teaspoon

Turmeric Powder

1.5 Teaspoons

Oil

0.5 Teaspoon

Mustard Seeds

0.5 Teaspoon

Cumin Seeds

Curry Leaves

Green Chillies (Chopped)

Tomato (Chopped)

1 Teaspoon

Goda Masala

Kokum

1 Pinch

Salt (To Taste)

2 Tablespoons

Fresh Coconut (Grated)

0.25 Teaspoon

Hing (Asafoetida)

1 Teaspoon

Red Chilli Powder

1.5 Teaspoons

Ghee

2 Tablespoons

Coriander Leaves (Chopped)

3 Teaspoons

Crushed Peanuts

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Nutrition Value

Energy

189.03 kcal

Protein

7.86 g

Carbohydrates

21.87 g

Fats

4.73 g

Information per serving

Step 1
30 Min

Prepare ingredients as mentioned in the list. Wash and soak dal for 20 minutes.
Step 2
5 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
5 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 peanuts and simmer on medium heat for 10 minutes. Add MAGGI Masala-ae-Magic and mix well. Adjust salt to taste.
Step 5
1 Min

Add ghee and garnish it with chopped coriander leaves. Serve hot with steamed brown rice.

Step 1 of 5

Prepare ingredients as mentioned in the list. Wash and soak dal for 20 minutes.

Step 2 of 5

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 5

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 5

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 peanuts and simmer on medium heat for 10 minutes. Add MAGGI Masala-ae-Magic and mix well. Adjust salt to taste.

Step 5 of 5

Add ghee and garnish it with chopped coriander leaves. Serve hot with steamed brown rice.

Recipe PDF

With pictures

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