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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
7.1g / 21%
Carbohydrates
16.8g / 50%
Fats
4.2g / 29%
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

Soya Dalna Ghugni Recipe

0
57Min
Medium
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
+

This dish was made for 8 here

2  Tablespoons
Mustard Oil
1 
Potato
2 
Bay Leaf
1  Teaspoon
Cumin Seeds
1 
Tomato (Chopped)
1  Tablespoon
Ginger Paste
1  Teaspoon
Turmeric Powder
1  Teaspoon
Cumin Powder
1  Teaspoon
Red Chilli Powder
1  Pinch
Salt
2  Cups
Soya Nuggets
2  Cups
Water
1  Teaspoon
Sugar
2  Cups
White Peas
3 
Green Chillies (Slit)
0.5  Teaspoon
Garam Masala Powder
1  Teaspoon
Ghee
1 
Onion (Chopped)
3  Tablespoons
Coriander Leaves

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Nutrition Value

Energy
153.93 kcal
Protein
7.1 g
Carbohydrates
16.78 g
Fats
4.19 g
Information per serving
Lets Cook

Instruction

57 Minutes
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. Soya Dalna Ghugni Recipe
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. Soya Dalna Ghugni Recipe
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. Soya Dalna Ghugni Recipe
Step 4
2 Min
Add the cooked white peas, garam masala powder and ghee. Stir for a minute and remove. Soya Dalna Ghugni Recipe
Step 5
2 Min
Serve the Soya Dalna Ghugni garnished with chopped onion, remaining tomatoes and coriander leaves. Soya Dalna Ghugni Recipe
Soya Dalna Ghugni Recipe

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.

Soya Dalna Ghugni Recipe

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.

Soya Dalna Ghugni Recipe

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.

Soya Dalna Ghugni Recipe

Step 4 of 5

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

Soya Dalna Ghugni Recipe

Step 5 of 5

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

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