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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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Beans Dip
Beans Dip
51 min
Intermediate
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48 13.1g / 48%
35 21.2g / 35%
17 11g / 17%

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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Beans Dip

(2)
51 Min
Intermediate
.

Nutrition Value

Carbohydrates
21,27 g
Energy
242,35 kcal
Total fat
13,16 g
Fiber
5,39 g
Protein
11,04 g
Saturated Fats
5,23 g
Sodium
826,85 mg
Sugars
4,44 g
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
2  cups
Beans
1.5 
yellow onion
250  mL
Water
1  tsp
Ginger
2 
Fresh tomatoes (diced)
1 
Red bell Pepper
2 
red scotch bonnet (blended)
4  tbsp
Palm Oil
1 
Smoked Fish (Shredded)
1 
MAGGI Shrimp
1  tbsp
Shrimp powder
1 
MAGGI DƐDƐƐDƐ
0.5 
Sweet Potatoes
1  piece
Plantains (cut into cubes)

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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.)

Recipe PDF

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