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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."
Carbohydrates
43.3g / 49%
Protein
10g / 12%
Fats
14.9g / 38%
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 Appetizer

Rava Upma Recipe

0
38Min
Easy
This is a great traditional favourite, originally from Tamil Nadu but now popular across the country. You can add vegetables or various seasonings to add your own twist. It’s usually served with chutney or pickle. This can be made for a quick breakfast, and a snack.

Ingredients

-
4 Servings
+

This dish was made for 4 here

1  Sachet
MAGGI Masala-ae-Magic
1  Cup
Rava (Sooji)
1  Tablespoon
Ghee
2  Tablespoons
Oil
2  Tablespoons
Ground Nut
1  Tablespoon
Chana Dal
1  Tablespoon
Urad Dal
1  Teaspoon
Mustard Seeds
1  Teaspoon
Cumin Seeds
2 
Green Chillies
6 
Curry Leaves
1 
Onion (Chopped)
2.5  Cups
Water
1  Pinch
Salt (To Taste)
2  Tablespoons
Coriander Leaves (Chopped)

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Nutrition Value

Energy
332.01 kcal
Carbohydrates
43.29 g
Protein
9.99 g
Fats
14.92 g
Information per serving
Lets Cook

Instruction

38 Minutes
Step 1
10 Min
Prepare ingredients as mentioned in the list. Rava Upma Recipe
Step 2
5 Min
Roast rava in 1 tablespoon ghee till you get a nice aroma of the roasted rava. Rava Upma Recipe
Step 3
5 Min
Heat the oil in a karahi, add peanuts and roast them till they turn brown. Remove it from karahi and keep aside. Rava Upma Recipe
Step 4
5 Min
In the same oil, add chana dal, urad dal, mustard seeds, jeera, green chillies and fry till golden brown. Add curry leaves and onion, fry the onion till transparent. Rava Upma Recipe
Step 5
10 Min
Add water, MAGGI Masala-ae-Magic and salt and bring it to a boil. When the water starts boiling, reduce the flame and add roasted rava and mix continuously till there are no lumps. Cook for 5 minutes while stirring occasionally. Rava Upma Recipe
Step 6
3 Min
Put it off the flame and add roasted peanuts, mix well. Garnish with fresh coriander leaves and serve hot. Rava Upma Recipe
Rava Upma Recipe

Step 1 of 6

Prepare ingredients as mentioned in the list.

Rava Upma Recipe

Step 2 of 6

Roast rava in 1 tablespoon ghee till you get a nice aroma of the roasted rava.

Rava Upma Recipe

Step 3 of 6

Heat the oil in a karahi, add peanuts and roast them till they turn brown. Remove it from karahi and keep aside.

Rava Upma Recipe

Step 4 of 6

In the same oil, add chana dal, urad dal, mustard seeds, jeera, green chillies and fry till golden brown. Add curry leaves and onion, fry the onion till transparent.

Rava Upma Recipe

Step 5 of 6

Add water, MAGGI Masala-ae-Magic and salt and bring it to a boil. When the water starts boiling, reduce the flame and add roasted rava and mix continuously till there are no lumps. Cook for 5 minutes while stirring occasionally.

Rava Upma Recipe

Step 6 of 6

Put it off the flame and add roasted peanuts, mix well. Garnish with fresh coriander leaves and serve hot.

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