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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

11.7g / 14%

Carbohydrates

58.5g / 68%

Fats

7g / 18%

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™

One Pot Soupy Chana Dal Meal Recipe

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Indian Main Course

One Pot Soupy Chana Dal Meal Recipe

Name: One Pot Soupy Chana Dal Meal Recipe
Prep time: PT20.00M
Cook time: PT30.00M
Total time: PT53.00M
Yield: 6.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 1 Cup Chana Dal; 2 Cups Water; 2 Tablespoons Oil; 1/4 Teaspoon Hing (Asafoetida); 1 Unit Ginger; 6 Cloves Garlic (Finely Chopped); 2 Units Green Chillies; 1 Unit Onion (Finely Chopped); 6 Units Tomato (Finely Chopped); 1 Unit Carrot; 1 Unit Brinjal; 1 Unit Potato (Cut Into Small Cubes); 1 Teaspoon Red Chilli Powder; 1/2 Teaspoon Turmeric Powder; 1 Teaspoon Coriander Powder; 1 Pinch Salt; 200 Grams Spinach (Chopped); 2 Tablespoons Kasuri Methi; 2 Tablespoons Dill Leaves; 3 Cups Pasta

(1)

53Min

Medium

Recipe Variants

Sindhi Sai Bhaji is Palak-Chana Dal from traditional Sindhi cuisine, and can have a variety of green leafy vegetables added, like Palak leaves, Dill leaves and Sorrel leaves. Most homes also add in an assortment of seasonal vegetables. This is usually eaten along with Sindhi Khichdi. You can bring in a twist to this recipe by adding in some chopped tomatoes, boiled noodles or pasta, cook and simmer for a couple of minutes to turn this dal into a healthy and wholesome one pot soupy meal.

Ingredients

6 Servings

1 Sachet

MAGGI Masala-ae-Magic

1 Cup

Chana Dal

2 Cups

Water

2 Tablespoons

Oil

0.25 Teaspoon

Hing (Asafoetida)

Ginger

6 Cloves

Garlic (Finely Chopped)

Green Chillies

Onion (Finely Chopped)

Tomato (Finely Chopped)

Carrot

Brinjal

Potato (Cut Into Small Cubes)

1 Teaspoon

Red Chilli Powder

0.5 Teaspoon

Turmeric Powder

1 Teaspoon

Coriander Powder

1 Pinch

Salt

200 gms

Spinach (Chopped)

2 Tablespoons

Kasuri Methi

2 Tablespoons

Dill Leaves

3 Cups

Pasta

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Nutrition Value

Energy

338.86 kcal

Protein

11.71 g

Carbohydrates

58.52 g

Fats

7.01 g

Information per serving

Step 1
20 Min

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

Wash and soak chana dal in water for 30 minutes. Heat oil in a pressure cooker, add asafetida, ginger, garlic and green chillies. Sauté for 2-3 minutes, add onion and sauté till golden brown. Add half the chopped tomatoes and let it cook till tomatoes soften.
Step 3
10 Min

Add carrot, brinjal and potato, mix well. Add chana dal, red chilli powder, turmeric powder, coriander powder and salt to taste. Mix well and add spinach leaves, then add fenugreek leaves and dill leaves (if using). Add 1 cup water and MAGGI Masala-ae-Magic, pressure cook for 3-4 whistles.
Step 4
10 Min

When done, allow to cool. Then open the cooker, mix well and lightly mash the dal and vegetables together. Add the remaining chopped tomatoes and cooked pasta and simmer for a few minutes.
Step 5
3 Min

Pour this hearty dal-pasta soup into individual bowls and serve piping hot.

Step 1 of 5

Prepare ingredients as mentioned in the list.

Step 2 of 5

Wash and soak chana dal in water for 30 minutes. Heat oil in a pressure cooker, add asafetida, ginger, garlic and green chillies. Sauté for 2-3 minutes, add onion and sauté till golden brown. Add half the chopped tomatoes and let it cook till tomatoes soften.

Step 3 of 5

Add carrot, brinjal and potato, mix well. Add chana dal, red chilli powder, turmeric powder, coriander powder and salt to taste. Mix well and add spinach leaves, then add fenugreek leaves and dill leaves (if using). Add 1 cup water and MAGGI Masala-ae-Magic, pressure cook for 3-4 whistles.

Step 4 of 5

When done, allow to cool. Then open the cooker, mix well and lightly mash the dal and vegetables together. Add the remaining chopped tomatoes and cooked pasta and simmer for a few minutes.

Step 5 of 5

Pour this hearty dal-pasta soup into individual bowls and serve piping hot.

Recipe PDF

With pictures

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