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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
29.3g / 39%
Protein
13.4g / 18%
Total fat
13.6g / 42%
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

Easy-to-Eat Beans Stew

5
56Min
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 
Onion (Chopped)
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 cup
Sweet Corn
1 Large scoop
Green Peas
1 
MAGGI DƐDƐƐDƐ

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Nutrition Value

Energy
287,85 kcal
Carbohydrates
29,34 g
Protein
13,39 g
Total fat
13,65 g
Fiber
7,71 g
Sugars
7,36 g
Sodium
869,27 mg
Saturated Fats
5,3 g
Information per serving
Lets Cook

Instruction

56 Minutes
Step1
1 Min
Pick and wash overnight soaked beans
Step2
25 Min
Drain the water and put into a clean pot, add water, 1 MAGGI Shrimp Tab and ½ onion sliced cook for 20 minutes (Until soft). Remove from the heat and drain, then keep aside. Clean and cut into big cubes the potatoes and plantain and set aside
Step3
30 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 vegetable, and fry for 10 minutes. Add 1 cup of water (250ml), potatoes, plantain, shredded smoked fish, shrimp powder, 1 MAGGI DƐDƐƐDƐ then cook for 10 minutes. Add the beans, stir and allow to cook till soft. Add sweet corn, green peas to the pot. Simmer until water dries
Easy-to-Eat Beans Stew

Step1 of 3

Pick and wash overnight soaked beans

Easy-to-Eat Beans Stew

Step2 of 3

Drain the water and put into a clean pot, add water, 1 MAGGI Shrimp Tab and ½ onion sliced cook for 20 minutes (Until soft). Remove from the heat and drain, then keep aside. Clean and cut into big cubes the potatoes and plantain and set aside

Easy-to-Eat Beans Stew

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 vegetable, and fry for 10 minutes. Add 1 cup of water (250ml), potatoes, plantain, shredded smoked fish, shrimp powder, 1 MAGGI DƐDƐƐDƐ then cook for 10 minutes. Add the beans, stir and allow to cook till soft. Add sweet corn, green peas to the pot. Simmer until water dries

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