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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?

Carbohydrates

28g / 55%

Protein

8.8g / 17%

Fats

6.2g / 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 Upma Bonda Recipe

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Indian Appetizer

Soya Upma Bonda Recipe

Name: Soya Upma Bonda Recipe
Prep time: PT15.00M
Cook time: PT35.00M
Total time: PT53.00M
Yield: 8.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 1 Cup Soya Chunks; 3 Cups Hot Water; 2 Tablespoons Oil; 1 Teaspoon Mustard Seeds; 1 Teaspoon Ginger; 10 Curry Leaves; 2 Teaspoons Urad Dal; 1 Onion; 0.5 Cup Green Capsicum; 0.5 Cup Corn Kernels; 0.25 Cup Green Peas; 1 Cup Sooji/Rava; 3 Green Chillies; 1 Pinch Salt; 1 Tomato; 2 Tablespoons Coriander Leaves (Coriandrum Sativum); 1 Cup Besan (Gram Flour); 0.5 Teaspoon Red Chilli Powder; 1 Cup Water

53Min

Easy

Recipe Variants

A more nutritious version of the traditional Rava Upma, packed with proteins. This is a very healthy and nutritious breakfast option. Make small balls of the Soya Upma, dip in a thick batter of besan, seasoned with salt and red chilli powder and deep fry in hot oil for a delicious Soya Upma Bonda. Serve hot with MAGGI Tomato Ketchup.

Ingredients

8 Servings

1 Sachet

MAGGI Masala-ae-Magic

1 Cup

Soya Chunks

3 Cups

Hot Water

2 Tablespoons

Oil

1 Teaspoon

Mustard Seeds

1 Teaspoon

Ginger

Curry Leaves

2 Teaspoons

Urad Dal

Onion

0.5 Cup

Green Capsicum

0.5 Cup

Corn Kernels

0.25 Cup

Green Peas

1 Cup

Sooji/Rava

Green Chillies

1 Pinch

Salt

Tomato

2 Tablespoons

Coriander Leaves (Coriandrum Sativum)

1 Cup

Besan (Gram Flour)

0.5 Teaspoon

Red Chilli Powder

1 Cup

Water

Copy

Nutrition Value

Energy

200.16 kcal

Carbohydrates

27.97 g

Protein

8.83 g

Fats

6.22 g

Information per serving

Step 1

15 Min

Prepare ingredients as mentioned in the list. Soak soya granules in warm water for 15 minutes, press them gently and take out excess water.

Step 2

10 Min

Heat oil in a nonstick pan, add mustard seeds, ginger, curry leaves and urad dal and sauté for 1 minute, add onions and fry till soft and translucent. Add capsicum, corn and peas and sauté for 5 minutes.

Step 3

4 Min

Add sooji to the vegetable mixture and sauté for 2-3 minutes, add soya granules, green chillies, salt and tomato. Sauté for another minute.

Step 4

6 Min

Add 3 cups hot water and MAGGI Masala-ae-Magic to the pan and cook till all water has been absorbed. Garnish with coriander leaves and serve hot.

Step 5

15 Min

Make a batter with besan, red chilli powder, salt and a cup of water. Make lime sized balls with the Soya Upma, dip in besan batter and hot oil till golden brown.

Step 6

3 Min

Serve hot with MAGGI Tomato Ketchup

Step 1 of 6

Prepare ingredients as mentioned in the list. Soak soya granules in warm water for 15 minutes, press them gently and take out excess water.

Step 2 of 6

Step 3 of 6

Add sooji to the vegetable mixture and sauté for 2-3 minutes, add soya granules, green chillies, salt and tomato. Sauté for another minute.

Step 4 of 6

Add 3 cups hot water and MAGGI Masala-ae-Magic to the pan and cook till all water has been absorbed. Garnish with coriander leaves and serve hot.

Step 5 of 6

Make a batter with besan, red chilli powder, salt and a cup of water. Make lime sized balls with the Soya Upma, dip in besan batter and hot oil till golden brown.

Step 6 of 6

Serve hot with MAGGI Tomato Ketchup

Recipe PDF

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With pictures

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