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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
9.6g / 35%
Protein
3.2g / 12%
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

  • 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 Matar Veg Pulao Recipe

0
67Min
Easy
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
+

This dish was made for 8 here

1  Sachet
MAGGI Masala-ae-Magic
3  Tablespoons
Oil
2 
Onion (Chopped)
1  Teaspoon
Ginger-Garlic Paste
2 
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

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Nutrition Value

Energy
105.78 kcal
Carbohydrates
9.58 g
Protein
3.23 g
Fats
6.38 g
Information per serving
Lets Cook

Instruction

67 Minutes
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. Soya Matar Veg Pulao Recipe
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 Soya Matar Veg Pulao Recipe
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. Soya Matar Veg Pulao Recipe
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. Soya Matar Veg Pulao Recipe
Step 5
2 Min
Mix the cooked rice and Soya Matar together. Serve hot garnished with coriander leaves. Soya Matar Veg Pulao Recipe
Soya Matar Veg Pulao Recipe

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.

Soya Matar Veg Pulao Recipe

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

Soya Matar Veg Pulao Recipe

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.

Soya Matar Veg Pulao Recipe

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.

Soya Matar Veg Pulao Recipe

Step 5 of 5

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

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