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Your meal is well balanced

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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

7.1g / 17%

Carbohydrates

24.8g / 61%

Fats

4g / 22%

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™

Lauki Tomato Dal Recipe

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Indian Main Course

Lauki Tomato Dal Recipe

Name: Lauki Tomato Dal Recipe
Prep time: PT15.00M
Cook time: PT25.00M
Total time: PT42.00M
Yield: 5.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 1 Cup Toor Dal; 2 1/2 Cups Water; 1/2 Teaspoon Turmeric Powder; 3 Units Tomato; 2 Cups Lauki; 30 Grams Tamarind; 1 Pinch Salt; 1 Tablespoon Oil; 1 Teaspoon Mustard Seeds; 1/2 Teaspoon Cumin Seeds; 5 Cloves Garlic (Crushed); 1 Unit Onion; 3 Units Dry Red Chillies; 6 Units Curry Leaves; 3 Tablespoons Coriander Leaves (Chopped)

(4)

42Min

Medium

Recipe Variants

Tomato Pappu is a traditional favorite in Andhra Households and is made very frequently. Add squares of steamed lauki to the dal and simmer for a few minutes . Top with crispy fried onions to make a Lauki Tomato Dal

Ingredients

5 Servings

1 Sachet

MAGGI Masala-ae-Magic

1 Cup

Toor Dal

2.5 Cups

Water

0.5 Teaspoon

Turmeric Powder

Tomato

2 Cups

Lauki (Cut into Squares)

30 gms

Tamarind

1 Pinch

Salt

1 Tablespoon

Oil

1 Teaspoon

Mustard Seeds

0.5 Teaspoon

Cumin Seeds

5 Cloves

Garlic (Crushed)

Onion

Dry Red Chillies

Curry Leaves

3 Tablespoons

Coriander Leaves (Chopped)

Copy

Nutrition Value

Energy

160.77 kcal

Protein

7.05 g

Carbohydrates

24.81 g

Fats

4.02 g

Information per serving

Step 1
15 Min

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

Wash the dal and pressure cook with 2½ cup water, turmeric powder, tomatoes, lauki and tamarind for 3 whistles. Add salt to taste.
Step 3
8 Min

Heat oil in a karahi, add mustard seeds and cumin seeds and allow it to splutter. Add garlic, onion, dry red chillies and curry leaves. Cook till the onion turns pink and mixture is aromatic
Step 4
7 Min

Add the above seasoning and MAGGI Masala-ae-Magic to cooked dal. Add some hot water if too thick to get desired consistency. Simmer for 2 minutes.
Step 5
2 Min

Garnish with coriander leaves. Serve hot with steamed rice.

Step 1 of 5

Prepare ingredients as mentioned in the list.

Step 2 of 5

Wash the dal and pressure cook with 2½ cup water, turmeric powder, tomatoes, lauki and tamarind for 3 whistles. Add salt to taste.

Step 3 of 5

Heat oil in a karahi, add mustard seeds and cumin seeds and allow it to splutter. Add garlic, onion, dry red chillies and curry leaves. Cook till the onion turns pink and mixture is aromatic

Step 4 of 5

Add the above seasoning and MAGGI Masala-ae-Magic to cooked dal. Add some hot water if too thick to get desired consistency. Simmer for 2 minutes.

Step 5 of 5

Garnish with coriander leaves. Serve hot with steamed rice.

Recipe PDF

With pictures

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