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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

7.2g / 21%

Carbohydrates

17.4g / 50%

Fats

4.2g / 28%

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™

Soya Dalna Ghugni Recipe

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Indian Main Course

Soya Dalna Ghugni Recipe

Name: Soya Dalna Ghugni Recipe
Prep time: PT30.00M
Cook time: PT25.00M
Total time: PT57.00M
Yield: 8.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 2 Cups Soya Nuggets; 2 Tablespoons Mustard Oil; 1 Unit Large Potato; cubed; 2 Units Bay Leaf; 1 Teaspoon Cumin Seeds; 2 Units Large Tomato (Chopped); 1 Tablespoon Ginger Paste; 1 Teaspoon Turmeric Powder; 1 Teaspoon Cumin Powder; 1 Teaspoon Red Chilli Powder; 1 Pinch Salt; to taste; 2 Cups Hot Water; 1 Teaspoon Sugar; 2 Cups White Peas; 3 Units Green Chillies (Slit); 1/2 Teaspoon Garam Masala Powder; 1 Teaspoon Ghee; 1 Unit Onion (Chopped); 3 Tablespoons Coriander Leaves

(2)

57Min

Medium

Recipe Variants

No more worries about meatless days. Make your favorite Dalna with Soya Nuggets that are soft and meaty. This is even more nutritious, healthy and easy to make. To make a dry version of this Dalna, use less water and add a cup of boiled white peas. Top with chopped onions, tomatoes and coriander leaves to make a different version of your favourite Ghugni.

Ingredients

8 Servings

1 Sachet

MAGGI Masala-ae-Magic

2 Cups

Soya Nuggets

2 Tablespoons

Mustard Oil

Potato

Bay Leaf

1 Teaspoon

Cumin Seeds

Tomato (Chopped)

1 Tablespoon

Ginger Paste

1 Teaspoon

Turmeric Powder

1 Teaspoon

Cumin Powder

1 Teaspoon

Red Chilli Powder

1 Pinch

Salt

2 Cups

Water

1 Teaspoon

Sugar

2 Cups

White Peas

Green Chillies (Slit)

0.5 Teaspoon

Garam Masala Powder

1 Teaspoon

Ghee

Onion (Chopped)

3 Tablespoons

Coriander Leaves

Copy

Nutrition Value

Energy

156.63 kcal

Protein

7.23 g

Carbohydrates

17.37 g

Fats

4.22 g

Information per serving

Step 1
30 Min

Soak the soya nuggets in hot water for 30 minutes, squeeze out the water and keep aside. Prepare ingredients as mentioned in the list.
Step 2
10 Min

Heat oil in a karahi, add the potatoes and fry till golden, remove and keep aside. To the remaining oil add the bay leaves and the cumin seed, when they splutter add half of the chopped tomatoes, ginger paste, turmeric powder, cumin powder and red chilli powder and fry till the tomatoes soften.
Step 3
13 Min

Add salt to taste and fried potatoes and fry for 5 minutes. Add the soya chunks and sauté for 5 minutes. Add hot water, MAGGI Masala-ae-Magic and sugar, bring to a boil and simmer gravy till gravy is thick and coats he soya nuggets.
Step 4
2 Min

Add the cooked white peas, garam masala powder and ghee. Stir for a minute and remove.
Step 5
2 Min

Serve the Soya Dalna Ghugni garnished with chopped onion, remaining tomatoes and coriander leaves.

Step 1 of 5

Soak the soya nuggets in hot water for 30 minutes, squeeze out the water and keep aside. Prepare ingredients as mentioned in the list.

Step 2 of 5

Heat oil in a karahi, add the potatoes and fry till golden, remove and keep aside. To the remaining oil add the bay leaves and the cumin seed, when they splutter add half of the chopped tomatoes, ginger paste, turmeric powder, cumin powder and red chilli powder and fry till the tomatoes soften.

Step 3 of 5

Add salt to taste and fried potatoes and fry for 5 minutes. Add the soya chunks and sauté for 5 minutes. Add hot water, MAGGI Masala-ae-Magic and sugar, bring to a boil and simmer gravy till gravy is thick and coats he soya nuggets.

Step 4 of 5

Add the cooked white peas, garam masala powder and ghee. Stir for a minute and remove.

Step 5 of 5

Serve the Soya Dalna Ghugni garnished with chopped onion, remaining tomatoes and coriander leaves.

Recipe PDF

With pictures

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