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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.
Protein
23.4g / 17%
Carbohydrates
100.8g / 72%
Fats
6.5g / 10%
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

  • Unleash your creations with MAGGI's delicious and healthy products. Did you know that adding vegetables and vegetables at the last step of cooking will help vegetables retain their natural color and nutrients?
  • Did you know that adding vegetables and vegetables at the last step of cooking will help them retain their natural color and nutrients?
  • Remember to supplement Vitamin C from oranges, pineapples, lemons to help the body metabolize iron This dish has enough salt and cooking oil needed to give you a healthy and delicious meal! You don't need anything extra!
Spanish Main course

Lentil and Vegetable Stew

0
50Min
Easy

Ingredients

-
6 Servings
+

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  tbsp
Olive oil
2  Cloves
Garlic, finely chopped
1  Small
Red bell pepper, chopped
1  Small
green bell pepper, finely sliced
1  large
Onions, finely chopped
1  pinch
Ground Black Pepper
1  large
Carrots, baby, raw
8  Mediums
Potatoes, cut into cubes
1  piece
Celery stick, finely chopped
400  g
Green lentils
50  g
Long grain white rice
2  cubes
MAGGI® Vegetable Bouillon
500  mL
Hot Water
1  piece
bay leaves

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Nutrition Value

Energy
542.02 kcal
Protein
23.39 g
Carbohydrates
100.8 g
Fats
6.49 g
Information per serving
Lets Cook

Instruction

50 Minutes
Step 1
1 Min
Place a casserole dish on low heat with the olive oil. Put in the garlic, red and green peppers and onion, and season with a generous pinch of black pepper. Fry gently together for 10 mins, stirring regularly, or until the vegetables are just starting to soften. Add the carrot, potato, and celery and fry gently for a further 10 mins, stirring regularly.
Step 2
1 Min
Add the lentils and rice and stir well for about a min to coat them in the other ingredients. Pour over the stock, topping up if necessary with more liquid so the level is 4 cm above the level of the lentils and rice. Add the bay leaf and bring to boil, and then simmer for 45 mins. Taste the lentils regularly to see how they are coming along; also check the potatoes. Season to taste with salt and pepper and top up with extra water if necessary.
Step 3
1 Min
When the lentils and potatoes are cooked, remove the casserole dish from the heat and let it rest for 5 mins with the lid on. To serve, spoon the lentils into individual bowls and drizzle with olive oil. Enjoy with some lovely crusty bread.
Lentil and Vegetable Stew

Step 1 of 3

Place a casserole dish on low heat with the olive oil. Put in the garlic, red and green peppers and onion, and season with a generous pinch of black pepper. Fry gently together for 10 mins, stirring regularly, or until the vegetables are just starting to soften. Add the carrot, potato, and celery and fry gently for a further 10 mins, stirring regularly.

Lentil and Vegetable Stew

Step 2 of 3

Add the lentils and rice and stir well for about a min to coat them in the other ingredients. Pour over the stock, topping up if necessary with more liquid so the level is 4 cm above the level of the lentils and rice. Add the bay leaf and bring to boil, and then simmer for 45 mins. Taste the lentils regularly to see how they are coming along; also check the potatoes. Season to taste with salt and pepper and top up with extra water if necessary.

Lentil and Vegetable Stew

Step 3 of 3

When the lentils and potatoes are cooked, remove the casserole dish from the heat and let it rest for 5 mins with the lid on. To serve, spoon the lentils into individual bowls and drizzle with olive oil. Enjoy with some lovely crusty bread.

Recipe PDF
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