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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 and Yam Pottage
51 min
Intermediate
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25 13.8g / 25%
64 80.9g / 64%
11 15g / 11%

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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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.

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Beans and Yam Pottage

(3)
51 Min
Intermediate
.

Nutrition Value

Carbohydrates
81 g
Energy
479,71 kcal
Total fat
13,89 g
Fiber
11,4 g
Protein
15,06 g
Saturated Fats
5,46 g
Sodium
922,53 mg
Sugars
31,82 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 
Onions (Chopped)
250  mL
Water
2 
Fresh tomatoes (Chopped)
1 
Red Bell Pepper
2 
Fresh Pepper
4  tbsp
Palm Oil
1 
Smoked Fish Deboned
3 
MAGGI Star Seasoning
1  tbsp
Crayfish Powder
0.5  Medium
Sweet Potatoes
4  Mediums
Plantain
2 
MAGGI Naija Pot
1  Large scoop
Peas, green, raw

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Instruction

51 Minutes
  • Step1

    1 Min
    Pick and wash bean then soak overnight.
  • Step2

    25 Min
    Drain the water and put into a clean pot, add water until top of beans, 2 MAGGI Naija Pot and ½ sliced onion then 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), potato and plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes. Add the beans and stir. Simmer until water dries.
Beans and Yam Pottage

Step1 of 3

Pick and wash bean then soak overnight.

Beans and Yam Pottage

Step2 of 3

Drain the water and put into a clean pot, add water until top of beans, 2 MAGGI Naija Pot and ½ sliced onion then 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 and Yam Pottage

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), potato and plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes. Add the beans and stir. Simmer until water dries.

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J Justina Deedum

Very we'll.

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