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

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Coconut Oil Veggie Sauce

45 min

Intermediate

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Fonio, chicken and mango salad

60 min

Intermediate

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Beans With Smoked Fish Sauce And Tamarind Pap (Kunun Tsamiya)

86 min

Intermediate

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SEAFOOD OKRO WITH EBA

24 min

Easy

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Leafy Egusi Soup

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1 cup vegetable soup

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Moringa Blast / Chukudin Zogale

44 min

Easy

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Celery Fish Bisque

40 min

Easy

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Beans With Smoked Fish Sauce And Tamarind Pap (Kunun Tsamiya)

86 min

Intermediate

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1/4 cup sauerkraut

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1 slice rye bread

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1 medium (baked without fat) baked potatoes with skin

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1/2 cup lentils (cooked)

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1/3 cup mango

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1 small peach

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1 slice pinneaple

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1/2 cup grapes

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1 small banana

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1 container natural plain yogurt (low fat)

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Beans Pottage

56 min

Intermediate

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What is the energy content breakdown?

Fat 42 13.6g / 42%

Carbohydrates 40 29.2g / 40%

Protein 18 13.2g / 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.

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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.

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Beans Pottage

Name: Beans Pottage
Prep time: 1 s
Cook time: 55 s
Total time: 56 s
Yield: 6
Cuisine: African - style
Ingredients: 2 cups Beans; 1 1/2 Onions (Chopped); 1 1/2 cup Water; 1 teaspoon Chopped Ginger; 2 Fresh tomatoes (Chopped); 1 Unit Red Bell Pepper; 2 Fresh Pepper; 4 tablespoons Palm Oil; 1 Smoked Fish Deboned; 3 MAGGI Star Seasoning; 1 tablespoon Crayfish Powder; 1 cup Sweet Corn; 1 Large scoop Green Peas; 2 MAGGI Naija Pot

(4)

56 Min

Intermediate

Recipe Variants

Nutrition Value

Carbohydrates

29,25 g

Energy

286,98 kcal

Total fat

13,63 g

Fiber

7,72 g

Protein

13,3 g

Saturated Fats

5,28 g

Sodium

951,79 mg

Sugars

7,45 g

Information per serving

Ingredients

6 Portions

2 cups

Beans, kidney, all types, mature seeds, cooked, boiled, without salt

1.5

Onions (Chopped)

1.5 cups

Water

1 tsp

Chopped Ginger

Fresh tomatoes (Chopped)

Red Bell Pepper

Fresh Pepper

4 tbsp

Palm Oil

Smoked Fish Deboned

MAGGI Star Seasoning

1 tbsp

Crayfish Powder

1 cup

Sweet Corn

1 Large scoop

Green Peas

MAGGI Naija Pot

Copy

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.
Step3
30 Min

Blend the vegetables: tomatoes, peppers, ginger, red bell pepper, and the remaining onion. In a pot add the palm oil then add the blended vegetable, and fry for 10 minutes. Add 1 cup of water (250ml), potatoe cubes, plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes. Add the beans, stir and let cook a while. Add sweet corn, green peas to the pot. Simmer until water dries

Step1 of 3

Pick and wash bean then soak overnight.

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.

Step3 of 3

Blend the vegetables: tomatoes, peppers, ginger, red bell pepper, and the remaining onion. In a pot add the palm oil then add the blended vegetable, and fry for 10 minutes. Add 1 cup of water (250ml), potatoe cubes, plantain cubes, shredded smoked fish, crayfish powder, 3 MAGGI Star then cook for 10 minutes. Add the beans, stir and let cook a while. Add sweet corn, green peas to the pot. Simmer until water dries