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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
23g / 9%
Carbohydrates
207.2g / 86%
Fats
5.1g / 4%
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

Mati Mahor Rice Bowl Recipe

0
50Min
Medium
This is a traditional Assamese version with a signature Panch Phoron top note. The mustard oil and dry red chillies add the pungency that is typical of this lentil dish. This dal dish is always consumed as part of the traditional Assamese Thali. For a comfort bowl top some steamed rice with a generous helping of this dal and add on some extra mustard oil and chopped green chillies.

Ingredients

-
5 Servings
+

This dish was made for 5 here

1  Cup
Urad Dal
2  Cups
Water
4  Tablespoons
Mustard Oil
2 
Chillies, Red (Capsicum Annum)
0.5  Teaspoon
Panch Phoron
2 
Bay Leaf
1 
Onion
1  Teaspoon
Ginger Paste
1  Teaspoon
Garlic Paste
1 
Tomato
0.5  Teaspoon
Turmeric Powder
3 
Green Chillies
1  Pinch
Salt
2  Tablespoons
Coriander Leaves (Chopped)
5  Cups
Cooked Rice

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Nutrition Value

Energy
1057.85 kcal
Protein
22.96 g
Carbohydrates
207.21 g
Fats
5.07 g
Information per serving
Lets Cook

Instruction

50 Minutes
Step 1
15 Min
Clean wash and soak the dal in water for 3-4 hours. Prepare ingredients as mentioned in the list. Mati Mahor Rice Bowl Recipe
Step 2
5 Min
Drain the water and pressure cook the urad dal with water for 1 whistle. Keep aside. Mati Mahor Rice Bowl Recipe
Step 3
10 Min
Heat 2 tbsp of oil in karahi, add panch phoron, bay leaves and dry whole red chilies. Allow to splutter, add the chopped onion and fry till light brown Mati Mahor Rice Bowl Recipe
Step 4
8 Min
Add the ginger-garlic paste, sauté for a 2-3 minutes. Add chopped tomatoes, half the green chilies and turmeric powder. Fry for 2-3 minutes. Mati Mahor Rice Bowl Recipe
Step 5
7 Min
Carefully pour the boiled dal, add MAGGI Masala-ae-Magic, salt to taste and bring to a boil. Simmer for a few minutes. Check the consistency of the dal, it should not be too runny nor too thick. If needed, add some warm water to get the consistency right Mati Mahor Rice Bowl Recipe
Step 6
5 Min
Put the rice in 5 bowls, top generously with the Mati Mahor Dal. Drizzle ½ tsp mustard oil and serve hot garnished with coriander leaves and chopped green chillies. Mati Mahor Rice Bowl Recipe
Mati Mahor Rice Bowl Recipe

Step 1 of 6

Clean wash and soak the dal in water for 3-4 hours. Prepare ingredients as mentioned in the list.

Mati Mahor Rice Bowl Recipe

Step 2 of 6

Drain the water and pressure cook the urad dal with water for 1 whistle. Keep aside.

Mati Mahor Rice Bowl Recipe

Step 3 of 6

Heat 2 tbsp of oil in karahi, add panch phoron, bay leaves and dry whole red chilies. Allow to splutter, add the chopped onion and fry till light brown

Mati Mahor Rice Bowl Recipe

Step 4 of 6

Add the ginger-garlic paste, sauté for a 2-3 minutes. Add chopped tomatoes, half the green chilies and turmeric powder. Fry for 2-3 minutes.

Mati Mahor Rice Bowl Recipe

Step 5 of 6

Carefully pour the boiled dal, add MAGGI Masala-ae-Magic, salt to taste and bring to a boil. Simmer for a few minutes. Check the consistency of the dal, it should not be too runny nor too thick. If needed, add some warm water to get the consistency right

Mati Mahor Rice Bowl Recipe

Step 6 of 6

Put the rice in 5 bowls, top generously with the Mati Mahor Dal. Drizzle ½ tsp mustard oil and serve hot garnished with coriander leaves and chopped green chillies.

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