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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 / 20%

Carbohydrates

16.5g / 47%

Fats

5.2g / 33%

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 a healthy cooking method as Pressure cooking and garnish with greens as coriander leaves
You cook the dish in pressure cooker to reduce the oil usage and garnish it with coriander leaves to make it more appealing.

MyMenu IQ™

Odiya Style Soya Aloo Matar Recipe

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Indian Main Course

Odiya Style Soya Aloo Matar Recipe

Name: Odiya Style Soya Aloo Matar Recipe
Prep time: PT30.00M
Cook time: PT29.00M
Total time: PT60.00M
Yield: 7.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 4 Tablespoons Mustard Oil; 2 Units Bay Leaf; 1 Teaspoonful Sugar; 1 Unit Onion (Chopped); 1 Tablespoon Ginger-Garlic Paste; 1 Teaspoonful Turmeric Powder; 1 Teaspoonful Red Chilli Powder; 1 Teaspoonful Cumin Powder; 2 Teaspoons Coriander Powder; 2 Units Tomato (Chopped); 1 Pinch Salt (To Taste); 2 Cups Soya Nuggets; 1 Unit Potato; 1 Cup Dry White Peas; 4 Units Green Chillies (Slit); 2 Cups Hot Water; 1/2 Teaspoonful Garam Masala Powder

(0)

60Min

Medium

Recipe Variants

This is a delicious high protein dish, that tastes great with the combination of potatoes and green peas. This recipe is a great way of adding protein in the diet for vegetarians.

Ingredients

7 Servings

1 Sachet

MAGGI Masala-ae-Magic

4 Tablespoons

Mustard Oil

Bay Leaf

1 Teaspoon

Sugar

Onion (Chopped)

1 Tablespoon

Ginger-Garlic Paste

1 Teaspoon

Turmeric Powder

1 Teaspoon

Red Chilli Powder

1 Teaspoon

Cumin Powder

2 Teaspoons

Coriander Powder

Tomato (Chopped)

1 Pinch

Salt (To Taste)

2 Cups

Soya Nuggets

Potato

1 Cup

Dry White Peas

Green Chillies (Slit)

2 Cups

Hot Water

0.5 Teaspoon

Garam Masala Powder

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Nutrition Value

Energy

193.99 kcal

Protein

7.15 g

Carbohydrates

16.48 g

Fats

5.19 g

Information per serving

Step 1
30 Min

Prepare ingredients as mentioned in the list. Soak soya nuggets in hot water along with ½ tablespoon salt for 30 mins. Squeeze out the water and keep aside.
Step 2
8 Min

Heat oil in a karahi, add the bay leaves and sugar and stir till the sugar melts and starts caramelizing. Add the chopped onion and fry till light brown.
Step 3
8 Min

Add the ginger-garlic paste and fry well for 2 -3 minutes. Add the turmeric powder, red chilli powder, cumin powder, coriander powder, tomatoes and salt and sauté well for 5 minutes.
Step 4
13 Min

Now add the soya nuggets and the fried potatoes, stir fry for 2 minutes. Add the boiled peas, green chillies, MAGGI Masala-ae-Magic and hot water, bring to a boil and simmer for 10 minutes. Add garam masala powder, mix well and remove from fire.
Step 5
1 Min

Serve hot along with rotis or poories.

Step 1 of 5

Prepare ingredients as mentioned in the list. Soak soya nuggets in hot water along with ½ tablespoon salt for 30 mins. Squeeze out the water and keep aside.

Step 2 of 5

Heat oil in a karahi, add the bay leaves and sugar and stir till the sugar melts and starts caramelizing. Add the chopped onion and fry till light brown.

Step 3 of 5

Add the ginger-garlic paste and fry well for 2 -3 minutes. Add the turmeric powder, red chilli powder, cumin powder, coriander powder, tomatoes and salt and sauté well for 5 minutes.

Step 4 of 5

Now add the soya nuggets and the fried potatoes, stir fry for 2 minutes. Add the boiled peas, green chillies, MAGGI Masala-ae-Magic and hot water, bring to a boil and simmer for 10 minutes. Add garam masala powder, mix well and remove from fire.

Step 5 of 5

Serve hot along with rotis or poories.

Recipe PDF

With pictures

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