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My Menu IQ™ guides you to select a nutritionally balanced menu on a scale from 0 to 100, with focus on the main meal.
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Vegetable Light Soup
40 min
Easy
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38 8.1g / 38%
51 25g / 51%
11 5.8g / 11%

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.

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 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.

Good Balance (45 - 69)

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.

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!

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Vegetable Light Soup

(1)
40 Min
Easy
.

Nutrition Value

Carbohydrates
25 g
Energy
182,08 kcal
Total fat
8,2 g
Fiber
3,36 g
Protein
5,84 g
Saturated Fats
2,91 g
Sodium
1768,23 mg
Information per serving

Ingredients

6 Portions

This dish has been optimized for 6 servings. Quantity and times may need to be varied. Here you can find more information about adjusted portion sizes:

,

ingredient_quantity
recipe ingredient
5 
tomato puree
2 
Onion
1 
Plantain
2 
freshly picked ademe
4  Cloves
Garlic
1 
MAGGI Chicken
2  tbsp
Palm Oil
1  L
Water
20  cubes
Tofu
3 
freshly picked ademe
1 
MAGGI DƐDƐƐDƐ

Tips & Tricks

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Instruction

40 Minutes
  • Step1

    5 Min
    Wash and Clean the vegetables: tomato, onion, garden egg, okro.
  • Step2

    1 Min
    Blend garlic, 1 onion, ginger, 3 tomatoes, 1 MAGGI Chicken, 1 tablespoon of black pepper (Shito).
  • Step3

    5 Min
    Heat palm oil in a pan, pour the blended mixture in and cook for 5 minutes.
  • Step4

    29 Min
    Add 1.5L of water and the remaining vegetable: 3 tomatoes, 1 onion. 2 garden eggs Diced the plantain and the remaining garden eggs into big chunks add into the pot with the Tofu cubes (already diced) and bring to boil for 15 minutes. Remove the vegetables, blend add to the pot. Add 1 MAGGI DƐDƐƐDƐ and okro chunks then let it simmer for 10 minutes.
Vegetable Light Soup

Step1 of 4

Wash and Clean the vegetables: tomato, onion, garden egg, okro.

Vegetable Light Soup

Step2 of 4

Blend garlic, 1 onion, ginger, 3 tomatoes, 1 MAGGI Chicken, 1 tablespoon of black pepper (Shito).

Vegetable Light Soup

Step3 of 4

Heat palm oil in a pan, pour the blended mixture in and cook for 5 minutes.

Vegetable Light Soup

Step4 of 4

Add 1.5L of water and the remaining vegetable: 3 tomatoes, 1 onion. 2 garden eggs Diced the plantain and the remaining garden eggs into big chunks add into the pot with the Tofu cubes (already diced) and bring to boil for 15 minutes. Remove the vegetables, blend add to the pot. Add 1 MAGGI DƐDƐƐDƐ and okro chunks then let it simmer for 10 minutes.

Recipe PDF