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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

27.4g / 9%

Carbohydrates

225.2g / 81%

Fats

11.5g / 9%

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™

Dalma Bowl Recipe

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Indian Main Course

Dalma Bowl Recipe

Name: Dalma Bowl Recipe
Prep time: PT20.00M
Cook time: PT30.00M
Total time: PT55.00M
Yield: 4.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 1/2 Cup Arhar Dal; 1 Unit Onion; 1/2 Teaspoon Turmeric Powder; 2 1/2 Cups Water; 2 Tablespoons Oil; 1 Teaspoon Panch Phoron; 2 Units Dry Red Chillies; 1/2 Teaspoon Hing (Asafoetida); 1 Unit Tomato (Chopped); 1/2 Cup Brinjal; 1/2 Cup Carrot; 1/2 Cup Yam; 1/2 Cup Raw Papaya; 1/2 Teaspoon Cumin Powder; 1/4 Teaspoon Chillies; Red (Capsicum Annum); 3 Tablespoons Fresh Coconut (Grated); 1 Pinch Salt; 2 Tablespoons Coriander Leaves (Chopped); 4 Cups Cooked Rice; 4 Units Papad

(0)

55Min

Medium

Recipe Variants

Dalma is a chickpea dal from Orissa. This is cooked with vegetables and raw papaya and simmered with a special spice blend. Topped with a tempering of Panch Phoron, this is a one pot meal, served with steamed rice. For a comfort bowl, top rice with Dalma or place it with alternate layers of rice and Dalma and garnish with crispy papad or golden fried onions. This dish can be pre-prepared and reheated in the microwave and garnished just before serving.

Ingredients

4 Servings

1 Sachet

MAGGI Masala-ae-Magic

0.5 Cup

Arhar Dal

Onion

0.5 Teaspoon

Turmeric Powder

2.5 Cups

Water

2 Tablespoons

Oil

1 Teaspoon

Panch Phoron

Dry Red Chillies

0.5 Teaspoon

Hing (Asafoetida)

Tomato (Chopped)

0.5 Cup

Brinjal

0.5 Cup

Carrot

0.5 Cup

Yam

0.5 Cup

Raw Papaya

0.5 Teaspoon

Cumin Powder

0.25 Teaspoon

Chillies, Red (Capsicum Annum)

3 Tablespoons

Fresh Coconut (Grated)

1 Pinch

Salt

2 Tablespoons

Coriander Leaves (Chopped)

4 Cups

Cooked Rice

Papad

Copy

Nutrition Value

Energy

1126.39 kcal

Protein

27.37 g

Carbohydrates

225.19 g

Fats

11.46 g

Information per serving

Step 1
20 Min

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

Wash the dal and pressure cook with chopped onion, turmeric powder and water for 3 whistles. 0pen the cooker when cool and mash the dal well. Keep aside.
Step 3
10 Min

Heat oil in a karahi, add the panch phoran, dry red chillies and asafetida. When it starts spluttering add all the chopped vegetables. Add cumin powder, red chilli powder and salt, mix well. Cover and cook till vegetables are tender, now add the coconut.
Step 4
10 Min

Add the mashed dal, MAGGI Masala-ae-Magic and the coriander leaves, simmer for 5 minutes. Add salt to taste.
Step 5
5 Min

Layer the Dalma and cooked rice in individual bowls. Garnish with crushed papad and serve hot.

Step 1 of 5

Prepare ingredients as mentioned in the list.

Step 2 of 5

Wash the dal and pressure cook with chopped onion, turmeric powder and water for 3 whistles. 0pen the cooker when cool and mash the dal well. Keep aside.

Step 3 of 5

Heat oil in a karahi, add the panch phoran, dry red chillies and asafetida. When it starts spluttering add all the chopped vegetables. Add cumin powder, red chilli powder and salt, mix well. Cover and cook till vegetables are tender, now add the coconut.

Step 4 of 5

Add the mashed dal, MAGGI Masala-ae-Magic and the coriander leaves, simmer for 5 minutes. Add salt to taste.

Step 5 of 5

Layer the Dalma and cooked rice in individual bowls. Garnish with crushed papad and serve hot.

Recipe PDF

With pictures

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