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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

3.2g / 12%

Carbohydrates

9.6g / 35%

Fats

6.4g / 52%

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 adding diverse and seasonal vegetables
You may add some seasonal vegetables as capsicum, broccoli to enhance the antioxidant property of the dish.

MyMenu IQ™

Soya Matar Veg Pulao Recipe

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Indian Main Course

Soya Matar Veg Pulao Recipe

Name: Soya Matar Veg Pulao Recipe
Prep time: PT20.00M
Cook time: PT45.00M
Total time: PT67.00M
Yield: 8.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 3 Tablespoons Oil; 2 Units Onion (Chopped); 1 Teaspoon Ginger-Garlic Paste; 2 Units Tomato (Chopped); 50 Grams Soya Chunks; 2 Cups Water; 1/2 Teaspoon Turmeric Powder; 1/2 Teaspoon Red Chilli Powder; 1 Teaspoon Coriander Powder; 250 Grams Peas (Shelled); 1 Pinch Salt; 2 Tablespoons Coriander Leaves

(0)

67Min

Easy

Recipe Variants

Soya Matar is a simple, everyday desi sabzi, which not only adds the goodness of fresh peas to your diet, but also the taste and nutrition of soya chunks. It also lends a nice variation to your regular weekday main meal preparations without much fuss! This dry preparation can also be turned into a quick pulao, by tossing it with some cooked basmati rice.

Ingredients

8 Servings

1 Sachet

MAGGI Masala-ae-Magic

3 Tablespoons

Oil

Onion (Chopped)

1 Teaspoon

Ginger-Garlic Paste

Tomato (Chopped)

50 gms

Soya Chunks

2 Cups

Water

0.5 Teaspoon

Turmeric Powder

0.5 Teaspoon

Red Chilli Powder

1 Teaspoon

Coriander Powder

250 gms

Peas (Shelled)

1 Pinch

Salt

2 Tablespoons

Coriander Leaves

Copy

Nutrition Value

Energy

105.78 kcal

Protein

3.23 g

Carbohydrates

9.58 g

Fats

6.38 g

Information per serving

Step 1
20 Min

Soak soya chunks in hot water for 15 minutes. Squeeze out the water and keep the soya chunks aside. Prepare ingredients as mentioned in the list.
Step 2
15 Min

Heat 2 tablespoons oil In a pressure cooker, add chopped onions and fry till golden brown. Add ginger garlic paste and fry for 5 minutes. Now add the tomatoes and sauté till soft. Add turmeric powder, red chilli powder and coriander powder. Fry for another minute
Step 3
10 Min

Add peas and sauté for 2-3 minutes. Then, add the soya chunks, water, MAGGI Masala-ae-Magic and salt. Mix well, cover the cooker and cook for 2 minutes after the first whistle.
Step 4
20 Min

Heat 1 tablespoon oil, add cumin seeds and when they splutter add the onions. Saute till golden brow, add 4 cups water and bring to a boil. Add washed rice and cook covered on low flame till done.
Step 5
2 Min

Mix the cooked rice and Soya Matar together. Serve hot garnished with coriander leaves.

Step 1 of 5

Soak soya chunks in hot water for 15 minutes. Squeeze out the water and keep the soya chunks aside. Prepare ingredients as mentioned in the list.

Step 2 of 5

Heat 2 tablespoons oil In a pressure cooker, add chopped onions and fry till golden brown. Add ginger garlic paste and fry for 5 minutes. Now add the tomatoes and sauté till soft. Add turmeric powder, red chilli powder and coriander powder. Fry for another minute

Step 3 of 5

Add peas and sauté for 2-3 minutes. Then, add the soya chunks, water, MAGGI Masala-ae-Magic and salt. Mix well, cover the cooker and cook for 2 minutes after the first whistle.

Step 4 of 5

Heat 1 tablespoon oil, add cumin seeds and when they splutter add the onions. Saute till golden brow, add 4 cups water and bring to a boil. Add washed rice and cook covered on low flame till done.

Step 5 of 5

Mix the cooked rice and Soya Matar together. Serve hot garnished with coriander leaves.

Recipe PDF

With pictures

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