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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

8.3g / 15%

Carbohydrates

28.4g / 54%

Fats

7.3g / 30%

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

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

MyMenu IQ™

Soya Upma Recipe

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Indian Appetizer

Soya Upma Recipe

Name: Soya Upma Recipe
Prep time: PT15.00M
Cook time: PT20.00M
Total time: PT35.00M
Yield: 6.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 1 Cup Soya Granules; 3 Cups Hot Water; 2 Tablespoons Oil; 1 Teaspoonful Mustard Seeds; 1 Teaspoonful Ginger; 10 Units Curry Leaves; 2 Teaspoons Urad Dal; 1 Unit Onion (Chopped); 1/2 Cup Green Capsicum (Chopped); 1/2 Cup Corn Kernels; 1/4 Cup Green Peas (Shelled); 1 Cup Wheat; Semolina (Triticum Aestivum); 3 Units Green Chillies; 1 Pinch Salt (To Taste); 1 Unit Tomato (Chopped); 2 Tablespoons Coriander Leaves

(5)

35Min

Easy

Recipe Variants

A more nutritious version of the traditional Rava Upma, packed with proteins. This is a very healthy and nutritious breakfast option.

Ingredients

6 Servings

1 Sachet

MAGGI Masala-ae-Magic

1 Cup

Soya Granules

3 Cups

Hot Water

2 Tablespoons

Oil

1 Teaspoon

Mustard Seeds

1 Teaspoon

Ginger

Curry Leaves

2 Teaspoons

Urad Dal

Onion (Chopped)

0.5 Cup

Green Capsicum (Chopped)

0.5 Cup

Corn Kernels

0.25 Cup

Green Peas (Shelled)

1 Cup

Wheat, Semolina (Triticum Aestivum)

Green Chillies

1 Pinch

Salt (To Taste)

Tomato (Chopped)

2 Tablespoons

Coriander Leaves

Copy

Nutrition Value

Energy

207.54 kcal

Protein

8.34 g

Carbohydrates

28.43 g

Fats

7.27 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 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 1 of 4

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 4

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 of 4

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 4

Add 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.

Recipe PDF

With pictures

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