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Your meal is well balanced

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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
29.2g / 40%
Protein
13.3g / 18%
Total fat
13.6g / 41%
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

  • 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!
  • Smart Nutrition! MAGGI contains iodine to make your dish more nutritious and helps maintain good health for the whole family!
African - style Easy Main course

Easy-to-Eat Beans Stew

(0)
56Min
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

,

2  cups
Beans
1.5 
Onions (Chopped)
1  cup
Water
1  tsp
Chopped Ginger
2 
Fresh Tomatoes
1 
Red bell Pepper
2 
Fresh Pepper
4  tbsp
Palm Oil
1 
Smoked Fish Deboned
1 
MAGGI Shrimp
1  tbsp
Shrimp powder
1  cup
Sweet Corn
1  Large scoop
Green Peas
2 
MAGGI Cube

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Nutrition Value

Energy
286,73 kcal
Carbohydrates
29,23 g
Protein
13,28 g
Total fat
13,62 g
Fiber
7,71 g
Sugars
7,24 g
Sodium
833,89 mg
Saturated Fats
5,28 g
Information per serving
Lets Cook

Instruction

56 Minutes
Preparation
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, 1 MAGGI Shrimp and ½ onion sliced the cook 20mn (Until soft).-Remove from the heat and drain, then keep aside.
Step3
30 Min
Blend the vegetable: tomatoes, peppers, ginger, red bell pepper, and the remaining onion.In a pot add the heat red palm oil then add the blended vegetable, and fry for 10mn.Add 1 cup of water (250ml), potatoes cubes, plantain cubes, smoked fish shredded, crayfish powder, 1 MAGGI Shrimp then cook for 10mn.Add the beans, stir and let cook a while.Add sweet corn, green peas to the pot. Simmer until water dries
Easy-to-Eat Beans Stew

Preparation of 3

Pick and wash bean then soak overnight.

Easy-to-Eat Beans Stew

Step2 of 3

Drain the water and put into a clean pot add water until top of beans, 1 MAGGI Shrimp and ½ onion sliced the cook 20mn (Until soft).-Remove from the heat and drain, then keep aside.

Easy-to-Eat Beans Stew

Step3 of 3

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

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