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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

48.1g / 51%

Protein

11.5g / 12%

Fats

15g / 37%

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™

Vegetable Rava Upma Recipe

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Indian Appetizer

Vegetable Rava Upma Recipe

Name: Vegetable Rava Upma Recipe
Prep time: PT10.00M
Cook time: PT30.00M
Total time: PT45.00M
Yield: 4.00
Cuisine: Indian
Ingredients: 1 Sachet MAGGI Masala-ae-Magic; 1 Cup Rava (Sooji); 1 Tablespoon Ghee; 2 Tablespoons Oil; 2 Tablespoons Peanuts; 1 Tablespoon Chana Dal; 1 Tablespoon Urad Dal; 1 Teaspoon Mustard Seeds; 1 Teaspoon Cumin Seeds; 2 Green Chillies; 6 Curry Leaves; 1 Onion; 2.5 Cups Water; 1 Pinch Salt; 1 Onion (Chopped); 1 Cup Steamed Vegetables (Carrots; Beans; Peas; Cauliflower); 2 Tablespoons Coriander Leaves (Chopped)

45Min

Easy

Recipe Variants

This is a great traditional favourite, originally from Tamil Nadu but now popular across the country. You can add vegetables or various seasonings to add your own twist. It’s usually served with chutney or pickle. This can be made for a quick breakfast, and a snack. Before adding water, add half a cup of steamed mixed vegetables to make a vegetable Rava Upma.

Ingredients

4 Servings

1 Sachet

MAGGI Masala-ae-Magic

1 Cup

Rava (Sooji)

1 Tablespoon

Ghee

2 Tablespoons

Oil

2 Tablespoons

Peanuts

1 Tablespoon

Chana Dal

1 Tablespoon

Urad Dal

1 Teaspoon

Mustard Seeds

1 Teaspoon

Cumin Seeds

Green Chillies

Curry Leaves

Onion

2.5 Cups

Water

1 Pinch

Salt

Onion (Chopped)

1 Cup

Steamed Vegetables (Carrots, Beans, Peas, Cauliflower)

2 Tablespoons

Coriander Leaves (Chopped)

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Nutrition Value

Energy

357.9 kcal

Carbohydrates

48.05 g

Protein

11.48 g

Fats

14.99 g

Information per serving

Step 1

10 Min

Prepare ingredients as mentioned in the list.

Step 2

5 Min

Roast rava in 1 tablespoon ghee till you get a nice aroma of the roasted rava.

Step 3

5 Min

Heat the oil in a karahi, add peanuts and roast them till they turn brown. Remove it from karahi and keep aside.

Step 4

10 Min

n the same oil, add chana dal, urad dal, mustard seeds, jeera, green chillies and fry till golden brown. Add curry leaves and onion, fry the onion till transparent. Add the steamed vegetables and mix well

Step 5

10 Min

Add water, MAGGI Masala-ae-Magic and salt and bring it to a boil. When the water starts boiling, reduce the flame and add roasted rava and mix continuously till there are no lumps. Cook for 5 minutes while stirring occasionally.

Step 6

5 Min

Put it off the flame and add roasted peanuts, mix well. Garnish with fresh coriander leaves and serve hot.

Step 1 of 6

Prepare ingredients as mentioned in the list.

Step 2 of 6

Roast rava in 1 tablespoon ghee till you get a nice aroma of the roasted rava.

Step 3 of 6

Heat the oil in a karahi, add peanuts and roast them till they turn brown. Remove it from karahi and keep aside.

Step 4 of 6

Step 5 of 6

Step 6 of 6

Put it off the flame and add roasted peanuts, mix well. Garnish with fresh coriander leaves and serve hot.

Recipe PDF

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