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MyMenu IQ™

MyMenu IQ™

How Balanced is your menu?
Great Balance
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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 good nutritional balance, but could be even better to help you meet dietary and nutritional recommendations.
"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.
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What is the energy content breakdown?

Carbohydrates
81.1g / 63%
Protein
15.2g / 12%
Total fat
13.9g / 24%
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!
  • Smart Nutrition! MAGGI contains iodine to make your dish more nutritious and helps maintain good health for the whole family!
African - style Easy Main course

Beans Stew Tuber Mix

0
51 Min
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
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
0.5 Medium
Sweet Potato
4 Mediums
Plantain
1 
MAGGI DƐDƐƐDƐ
1 Large scoop
Green Peas

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Nutrition Value

Energy
480,59 kcal
Carbohydrates
81,09 g
Protein
15,16 g
Total fat
13,91 g
Fiber
11,4 g
Sugars
31,72 g
Sodium
840,37 mg
Saturated Fats
5,48 g
Information per serving
Lets Cook

Instruction

51 Minutes
Step1
1 Min
Pick and wash overnight soaked beans
Step2
25 Min
Drain the water from the beans and put into a clean pot, add water, 1 MAGGI Shrimp and ½ sliced onion 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. Set aside
Step3
25 Min
Blend the vegetables: tomatoes, peppers, red bell pepper, and the remaining onion. In a pot add the palm oil and allow to heat then add the blended vegetable, and fry for 10 minutes. Add 1 cup of water (250ml), potatoes, plantain, shredded smoked fish, crayfish powder, 1 MAGGI DƐDƐƐDƐ then cook for 10 minutes. Add the beans, stir and allow to cook for a while. Add the green peas and let it simmer until water dries.
Beans Stew Tuber Mix

Step1 of 3

Pick and wash overnight soaked beans

Beans Stew Tuber Mix

Step2 of 3

Drain the water from the beans and put into a clean pot, add water, 1 MAGGI Shrimp and ½ sliced onion 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. Set aside

Beans Stew Tuber Mix

Step3 of 3

Blend the vegetables: tomatoes, peppers, red bell pepper, and the remaining onion. In a pot add the palm oil and allow to heat then add the blended vegetable, and fry for 10 minutes. Add 1 cup of water (250ml), potatoes, plantain, shredded smoked fish, crayfish powder, 1 MAGGI DƐDƐƐDƐ then cook for 10 minutes. Add the beans, stir and allow to cook for a while. Add the green peas and let it simmer until water dries.

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