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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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Coconut Oil Palava Sauce
Coconut Oil Veggie Sauce
45 min
Intermediate
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65 31.4g / 65%
16 17.7g / 16%
19 20.7g / 19%

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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Coconut Oil Veggie Sauce

(100)
45 Min
Intermediate
.

Nutrition Value

Carbohydrates
17,71 g
Energy
409,3 kcal
Total fat
31,45 g
Fiber
6,56 g
Protein
20,78 g
Saturated Fats
10,03 g
Sodium
863,28 mg
Sugars
6,1 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
Coconut Oil
3 
Onions (Chopped)
1 
Red Bell Pepper
3 
Fresh tomatoes (Chopped)
4  Cloves
Chopped Garlic
2  tsp
Chopped Ginger
4 
MAGGI Star Seasoning
1  Medium
Smoked Fish Deboned
2  bunches
Spinach
2  cups
Pumpkin

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Instruction

45 Minutes
  • Step1

    5 Min
    Cut the tomatoes, red bell pepper and 1 onion into chunks, then add the garlic, ginger and then blend all roughly. Set aside
  • Step2

    27 Min
    Finely chop the remaining 2 onions. Heat the coconut oil in the pan and fry the chopped onion. Add the blended vegetables and MAGGI Star. Stir and bring to boil for 20 minutes. Add shredded smoked fish when sauce thickens, stir and bring to simmer a while.
  • Step3

    13 Min
    Dilute the pumpkin powder in a few water and pour it into stew. Stir and simmer for 10 minutes. Add the fine shredded leaves (spinach or kontomere) and stir for 3 minutes.
Coconut Oil Veggie Sauce

Step1 of 3

Cut the tomatoes, red bell pepper and 1 onion into chunks, then add the garlic, ginger and then blend all roughly. Set aside

Coconut Oil Veggie Sauce

Step2 of 3

Finely chop the remaining 2 onions. Heat the coconut oil in the pan and fry the chopped onion. Add the blended vegetables and MAGGI Star. Stir and bring to boil for 20 minutes. Add shredded smoked fish when sauce thickens, stir and bring to simmer a while.

Coconut Oil Veggie Sauce

Step3 of 3

Dilute the pumpkin powder in a few water and pour it into stew. Stir and simmer for 10 minutes. Add the fine shredded leaves (spinach or kontomere) and stir for 3 minutes.

Recipe PDF

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