MyMenu IQ™

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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.

What does it mean?

Good Balance

What does it mean?

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Fonio, chicken and mango salad

60 min

Intermediate

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1 cup vegetable soup

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1/3 cup mango

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1 small pear

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1 small peach

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1 slice pinneaple

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1 fruit kiwi

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1 small orange

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1/2 cup grapes

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1 container natural plain yogurt (low fat)

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1 slice whole grain bread

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1 medium (baked without fat) baked potatoes with skin

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1/2 cup cooked broccoli

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1/2 cup lentils (cooked)

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1 cup penne whole grain pasta (cooked)

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KUALUGRU “RED BAMBARA BEANS”

115 min

Intermediate

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What is the energy content breakdown?

Fat 70 24.3g / 70%

Carbohydrates 14 11.4g / 14%

Protein 16 12.2g / 16%

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.

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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!

Well done! You have reached 100!!

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African - style Main course

KUALUGRU “RED BAMBARA BEANS”

Name: KUALUGRU “RED BAMBARA BEANS”
Prep time: 90 s
Cook time: 25 s
Total time: 115 s
Yield: 6
Cuisine: African - style
Ingredients: 1 Onion; 2 cups Bambara beans (washed); 1 teaspoon chilli powder; 3 liters Water; 1 tablespoon chilli flakes; 1 tablespoon crayfish powder; 2 MAGGI Shrimp Tablet; 3/4 cup Herrings

(0)

115 Min

Intermediate

Nutrition Value

Carbohydrates

11,49 g

Energy

293,63 kcal

Total fat

24,36 g

Fiber

4,12 g

Protein

12,28 g

Saturated Fats

3,86 g

Sodium

690,67 mg

Sugars

2,79 g

Information per serving

Ingredients

1 Small

Spring onion

2 cups

roasted groundnut

1 tsp

Fresh Chilli

3 L

Water

1 tbsp

Peppers, hot chili, green, raw

1 tbsp

cray fish

MAGGI Shrimp

0.75 cup

Herrings

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Step1
90 Min

Pour the washed Bambara beans in deep saucepan, add water to the brim and boil for 1hour, 30 minutes refilling the water continuously till almost soft.
COOKING
5 Min

Add the diced onion, crayfish powder, chili flakes & powder, herrings and MAGGI shrimp tablet. Stir to mix evenly
Step3
20 Min

Let simmer for 20 minutes or until beans is soft. Kualugru (Bambara beans) ready to serve, best served with fried plantain

Step1 of 3

Pour the washed Bambara beans in deep saucepan, add water to the brim and boil for 1hour, 30 minutes refilling the water continuously till almost soft.

COOKING of 3

Add the diced onion, crayfish powder, chili flakes & powder, herrings and MAGGI shrimp tablet. Stir to mix evenly

Step3 of 3

Let simmer for 20 minutes or until beans is soft. Kualugru (Bambara beans) ready to serve, best served with fried plantain

Recipe PDF

With pictures

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