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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."
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
Indian Appetizer

Soya Upma Recipe

(0)
35Min
Easy
A more nutritious version of the traditional Rava Upma, packed with proteins. This is a very healthy and nutritious breakfast option.

Ingredients

-
6 Servings
+

This dish was made for 6 here

1  Cup
Soya Granules
3  Cups
Hot Water
2  Tablespoons
Oil
1  Teaspoon
Mustard Seeds
1  Teaspoon
Ginger
10 
Curry Leaves
2  Teaspoons
Urad Dal
1 
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)
3 
Green Chillies
1  Pinch
Salt (To Taste)
1 
Tomato (Chopped)
2  Tablespoons
Coriander Leaves

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Nutrition Value

Energy
207.54 kcal
Protein
8.34 g
Carbohydrates
28.43 g
Fats
7.27 g
Information per serving
Lets Cook

Instruction

35 Minutes
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. Soya Upma Recipe
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. Soya Upma Recipe
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. Soya Upma Recipe
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. Soya Upma Recipe
Soya Upma Recipe

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.

Soya Upma Recipe

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.

Soya Upma Recipe

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.

Soya Upma Recipe

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.

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