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Your meal is well balanced

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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.
Carbohydrates
21.3g / 34%
Protein
11g / 17%
Total fat
13.2g / 48%
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

  • Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
  • Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
  • Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!
African - style Easy Main course

Beans Dip

2
51Min
Intermediate

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: here

,

2 cups
Beans
1.5 
Onions
250 mL
Water
1 tsp
Ginger (Chopped)
2 
Fresh Tomatoes
1 
Red bell Pepper
2 
Fresh Pepper
4 tbsp
Palm Oil
1 
Smoked Fish (Shredded)
1 
MAGGI Shrimp
1 tbsp
Shrimp powder
1 
MAGGI DƐDƐƐDƐ
0.5 
Sweet Potato
1 piece
Plantain

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Nutrition Value

Energy
242,35 kcal
Carbohydrates
21,27 g
Protein
11,04 g
Total fat
13,16 g
Fiber
5,39 g
Sugars
4,44 g
Sodium
826,85 mg
Saturated Fats
5,23 g
Information per serving
Lets Cook

Instruction

51 Minutes
Step1
1 Min
Pick and wash beans that have been soaked overnight
Step2
25 Min
Drain beans and pour into a clean pot. Add water, 1 MAGGI Shrimp Tab and half an onion, sliced. Cook for 20 minutes (Until soft). Remove from heat and drain and keep aside. Clean and cut the potato and plantain into cubes.
Step3
25 Min
Blend the vegetables: tomatoes, peppers, ginger, red bell pepper, and the remaining onion. In a pot add the palm oil then add the blended vegetables, and fry for 10 minutes. Add 1 cup of water (250 ml), potato and plantain cubes, shredded smoked fish, shrimp powder, 1 MAGGI DƐDƐƐDƐ then cook for 10 minutes. Add the beans, stir and allow to cook for a while. Pour the stew into a blender and blend to smooth. Return into the pot and put on heat to correct consistency and serve hot as a dip with a side dish: (Fried yam, potato, plantain, etc.)
Beans Dip

Step1 of 3

Pick and wash beans that have been soaked overnight

Beans Dip

Step2 of 3

Drain beans and pour into a clean pot. Add water, 1 MAGGI Shrimp Tab and half an onion, sliced. Cook for 20 minutes (Until soft). Remove from heat and drain and keep aside. Clean and cut the potato and plantain into cubes.

Beans Dip

Step3 of 3

Blend the vegetables: tomatoes, peppers, ginger, red bell pepper, and the remaining onion. In a pot add the palm oil then add the blended vegetables, and fry for 10 minutes. Add 1 cup of water (250 ml), potato and plantain cubes, shredded smoked fish, shrimp powder, 1 MAGGI DƐDƐƐDƐ then cook for 10 minutes. Add the beans, stir and allow to cook for a while. Pour the stew into a blender and blend to smooth. Return into the pot and put on heat to correct consistency and serve hot as a dip with a side dish: (Fried yam, potato, plantain, etc.)

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