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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
14.2g / 24%
Protein
8.7g / 16%
Fats
15.5g / 60%
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 Nuggets Curry Recipe

0
60Min
Medium
A very healthy curry recipe, with a good source of protein for vegetarians. This is a rich and creamy curry and easy to cook.

Ingredients

-
6 Servings
+

This dish was made for 6 here

1  Sachet
MAGGI Masala-ae-Magic
2.5  Cups
Soya Nuggets
4  Tablespoons
Oil
2 
Onion (Chopped)
1  Tablespoon
Garlic Paste
1  Tablespoon
Ginger Paste
2 
Tomato (Finely Chopped)
8 
Cashew Nuts
1  Teaspoon
Cumin Seeds
1 
Bay Leaf
1 
Cinnamon
1  Teaspoon
Kashmiri Chilli Powder
0.5  Teaspoon
Turmeric Powder
1  Pinch
Salt (To Taste)
1  Teaspoon
Coriander Powder
0.5  Cup
Nestlé A+ Curd
1  Cup
Water
1  Teaspoon
Kasuri Methi (Crushed)
0.25  Teaspoon
Garam Masala Powder

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Nutrition Value

Energy
221.95 kcal
Carbohydrates
14.19 g
Protein
8.73 g
Fats
15.46 g
Information per serving
Lets Cook

Instruction

60 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 Nuggets Curry Recipe
Step 2
10 Min
Heat 2 tablespoons oil in a karahi, add 1 chopped onion, ginger paste and garlic paste. Sauté till brown, then add tomatoes and cashew nuts and sauté well. Cool and blend to a smooth paste and keep aside. Soya Nuggets Curry Recipe
Step 3
8 Min
Heat remaining 2 tablespoons oil in a pressure cooker, add cumin seeds, bay leaf and cinnamon stick. When they splutter, add remaining chopped onions and sauté till brown. Soya Nuggets Curry Recipe
Step 4
4 Min
Add red chili powder and turmeric powder, prepared onion, tomato masala paste and sauté. Then add coriander powder and salt to taste, mix well and add water and dahi. Soya Nuggets Curry Recipe
Step 5
8 Min
Now add MAGGI Masala-ae-Magic and soya nuggets and cook for 5 minutes after the first whistle. Open the cooker when cool, add kasuri methi and garam masala powder and mix well. Serve hot with rice or chapattis. Soya Nuggets Curry Recipe
Soya Nuggets Curry 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 Nuggets Curry Recipe

Step 2 of 5

Heat 2 tablespoons oil in a karahi, add 1 chopped onion, ginger paste and garlic paste. Sauté till brown, then add tomatoes and cashew nuts and sauté well. Cool and blend to a smooth paste and keep aside.

Soya Nuggets Curry Recipe

Step 3 of 5

Heat remaining 2 tablespoons oil in a pressure cooker, add cumin seeds, bay leaf and cinnamon stick. When they splutter, add remaining chopped onions and sauté till brown.

Soya Nuggets Curry Recipe

Step 4 of 5

Add red chili powder and turmeric powder, prepared onion, tomato masala paste and sauté. Then add coriander powder and salt to taste, mix well and add water and dahi.

Soya Nuggets Curry Recipe

Step 5 of 5

Now add MAGGI Masala-ae-Magic and soya nuggets and cook for 5 minutes after the first whistle. Open the cooker when cool, add kasuri methi and garam masala powder and mix well. Serve hot with rice or chapattis.

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