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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.

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.

26 11.1g / 26%
56 54g / 56%
18 17.5g / 18%

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
Live Strong with Iron
African - style Easy Main course

Quinoa Jollof

(4)
50 Min
Intermediate
.

Nutrition Value

Carbohydrates
54,02 g
Energy
378,9 kcal
Total fat
11,15 g
Fiber
9,7 g
Protein
17,52 g
Saturated Fats
2,31 g
Sodium
910,73 mg
Sugars
8,36 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
3  tbsp
Vegetable Oil
1 
sliced onion
2 
scotch bonnet pepper
3 
tomato puree
2 
red pepper bell (diced)
1 
Smoked Fish Deboned
2 
MAGGI Shrimp
2  cups
Quinoa
6  cups
Water
1  bunch
spinach (sliced)
1  tbsp
Shrimp powder
0.5  tsp
Turmeric
1  large
green bell pepper (diced)
1  Medium
sliced carrots
1  Large scoop
turkeyberries

Tips & Tricks

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Instruction

50 Minutes
  • Step1

    5 Min
    Wash and roughly chop tomatoes, ½ onion, fresh pepper, 1 red bell pepper and set aside
  • Step2

    10 Min
    Slice remaining onion. Heat the oil, add the onion and stir fry for 2 minutes. Add chopped pepper, onion, red bell pepper, tomatoes, turmeric and fry for 7 minutes stirring at intervals.
  • Step3

    35 Min
    Add water, 2 MAGGI Shrimp, shrimp powder, shredded smoked fish, and bring to boil. Add the Quinoa and stir properly. Cover and allow to cook for 25 minutes on medium heat until quinoa becomes fluffy. Cut into dice carrot, green bell pepper, and red bell pepper, then add to pot and stir. Add green peas and sliced spinach. Stir and let simmer for 5 minutes.
Quinoa Jollof

Step1 of 3

Wash and roughly chop tomatoes, ½ onion, fresh pepper, 1 red bell pepper and set aside

Quinoa Jollof

Step2 of 3

Slice remaining onion. Heat the oil, add the onion and stir fry for 2 minutes. Add chopped pepper, onion, red bell pepper, tomatoes, turmeric and fry for 7 minutes stirring at intervals.

Quinoa Jollof

Step3 of 3

Add water, 2 MAGGI Shrimp, shrimp powder, shredded smoked fish, and bring to boil. Add the Quinoa and stir properly. Cover and allow to cook for 25 minutes on medium heat until quinoa becomes fluffy. Cut into dice carrot, green bell pepper, and red bell pepper, then add to pot and stir. Add green peas and sliced spinach. Stir and let simmer for 5 minutes.

Recipe PDF

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