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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.
Good Balance (45 - 69)
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.
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.
Carbohydrates
52.6g / 55%
Protein
17.3g / 18%
Total fat
11.1g / 27%
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

(1)
50Min
Intermediate

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: here

,

3  tbsp
Vegetable Oil
1 
Onions (Chopped)
2 
Fresh Pepper
3 
Fresh tomatoes (Chopped)
2 
Red Bell Pepper
1 
Big Smoked Fish
2 
MAGGI Signature Jollof
2  cups
Quinoa
6  cups
Water
1  bunch
Spinach
1  tbsp
Crayfish Powder
0.5  tsp
Turmeric
1 
Green Bell Pepper
1  Medium
Carrots (Diced)
1  Large scoop
Green Peas

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Nutrition Value

Energy
372,65 kcal
Carbohydrates
52,62 g
Protein
17,27 g
Total fat
11,06 g
Fiber
9,31 g
Sodium
770,56 mg
Saturated Fats
2,25 g
Information per serving
Lets Cook

Instruction

50 Minutes
Step1
5 Min
Wash and roughly chop tomatoes, ½ onion, fresh pepper, red bell pepper. Set aside
Step2
10 Min
Slice remaining onion, heat oil up, add the onion and stir fry for 2 minutes.Add the chopped pepper, onion, red bell pepper, tomatoes, turmeric and fry for 7 minutes stirring at intervals.
Step3
35 Min
Add water, 2 MAGGI Signature, crayfish 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.Dice carrot, green bell pepper, and red bell pepper, then add to the pot and stir.Add green peas and sliced spinach. Stir and simmer for 5 minutes.
Quinoa Jollof

Step1 of 3

Wash and roughly chop tomatoes, ½ onion, fresh pepper, red bell pepper. Set aside

Quinoa Jollof

Step2 of 3

Slice remaining onion, heat oil up, add the onion and stir fry for 2 minutes.Add the 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 Signature, crayfish 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.Dice carrot, green bell pepper, and red bell pepper, then add to the pot and stir.Add green peas and sliced spinach. Stir and simmer for 5 minutes.

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L Lynda Onyeso
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