Health-and-Nutrition/C2/Potassium-rich-vegetarian-recipes/English

Visual Cue	Narration
Title slide	Welcome to the spoken tutorial on potassium rich vegetarian recipes.
Collage: Importance of potassium Collage: Recipes	In this tutorial we will learn about : Benefits of potassium Some vegetarian recipes rich in potassium
Image: Potassium symbol Image: Cells Image: Cells with plus sign	Potassium is an essential mineral. It is required for normal functioning of cells. It regulates heartbeat and maintains normal blood pressure. Potassium ensures proper functioning of muscles and nerves.
Image: Potassium symbol	The importance of potassium has been explained in another tutorial. Please visit our website for this tutorial.
Image: Raw banana pepper fry	Let us now see the preparation of the recipes. The first is raw banana pepper fry.
Image: Plantain Image: Tomato Image: Onion Image: GG paste Image: Curry leaves Image: Red chilli Image: Coriander leaves	To prepare this, you will need : 100 grams raw banana ½ medium chopped tomato ½ medium chopped onion 1 teaspoon garlic paste 1 whole red chilli Handful of washed coriander leaves
Image: Mustard seeds Image: Coriander powder Image: Pepper powder Image: Turmeric powder Image: Salt Image: Ghee or oil	You will also need : 1 teaspoon mustard seeds 1 teaspoon coriander powder 1 teaspoon pepper powder ½ teaspoon turmeric powder Salt to taste 1 teaspoon oil or ghee
Image: Washing, peeling and dicing Image: Steaming plate	Procedure: Wash and peel the raw banana and cut them into pieces. Place the pieces on a plate. Add 1 glass water in a steamer. Place the plate in the steamer and steam for 12 to 15 minutes.
Image: Cooker Image: Water in pressure cooker Image: Placing a stand Image: Placing raw banana pieces Image: Cooking without a whistle Image: Let it cool	If you do not have a steamer you can use a pressure cooker. Add 1 glass water in a pressure cooker. Place a small stand inside the cooker to keep a plate on it. Now, place the raw banana pieces on the plate in the pressure cooker. Cook them for 15 to 20 mins without a whistle on the lid. Open the cooker and let it cool. Keep them aside for later use
Image: Heat oil Image: Mustard seeds Image: Curry leaves and whole red chilli Image: Onions Image: Browned onions Image: Tomato	Heat oil or ghee in a pan and add mustard seeds. Once the seeds crackle add the onions and garlic paste. Saute until the onion turns golden brown in color. Add tomato and whole red chilli. Cook till the tomato turns soft.
Image: Spices Image: Water Image: Steamed plantain Image: Cover and cook Image: Coriander leaves Image: Final Fry in bowl	To this add all the spices and salt and saute it for 2 minutes. Pour 3 tablespoons of water and cook for 1 minute. Add the steamed raw banana to this and stir well. Cover with a lid and cook for 5 minutes. Lastly, add coriander leaves. Raw banana pepper fry is ready. ½ bowl of raw banana pepper fry has around 844 milligrams of potassium.
Image: Dried lentil curry	The next recipe that we will see is dried lentil dumplings curry.
Image: Blalck gram vadi Image: Black gram Image: Tomato Image: Onion Image: Chillies Image: Curry leaves Image: Ginger	To prepare this, you will need: 30 grams split black gram. 1 medium chopped tomato. 1 medium chopped onion.
Image: Green chilli Image: Curry leaves Image: Ginger Image: Coriander leaves	You will also need: 1 green chilli. 4 to 5 washed curry leaves. 1 small piece of ginger. Handful of washed coriander leaves
Image: Cumin seeds Image: Carom seeds Image: Chilli powder Image: Turmeric powder Image: Black pepper seeds Image: Salt to taste Image: Oil or ghee	Other ingredients required are: 1 teaspoon cumin seeds. ½ teaspoon carom seeds. ½ teaspoon red chilli powder. ½ teaspoon turmeric powder. 1 teaspoon black pepper seeds. Salt to taste. 2 teaspoons oil or ghee.
Image: Soaking Image: Draining Image: Grinding paste Image: Paste in bowl Image: Paste of chilli and spices Image: Adding paste to black gram paste Video: Mixing	Procedure: Wash and soak split black gram overnight. Completely drain the water in the morning. Grind the black gram, pepper, carom seeds, ginger and green chilli into a paste. Do not add water while making the paste. Make sure the paste is smooth. Take out this paste in a bowl. Using a spoon or hand mix the paste until it becomes fluffy.
Image: Greased plate Image: Small balls Image; Sun drying Image: Air drying Video: Turning vadis	With clean fingers grease a plate with some oil. Then make small balls of the paste and place them on the plate. Sun dry them for 2 to 3 days till they become hard. Keep them covered with a cloth while sun drying. You can also air dry them inside the room if you cannot dry them in the sun. Keep turning these dumplings a couple of times daily to ensure even drying.
Image: Heat oil Image: Frying Image: Keeping aside Image: Heat oil Image: Mustard and curry leaves Image: Green chilli and onion Image: Sauteing	Once the dumplings are dried, heat 1 teaspoon oil or ghee in a pan. Fry them till they turn brown. Keep them aside, we will use these later. To make the curry, heat oil in a pan, add mustard seeds and curry leaves. Once they splutter add onion. Saute until the onions turn light brown in color.
Image: Tomatoes Image: Spices Image: Water Image: Coriander leaves Image: Final curry	To this add tomatoes and cook till they turn soft. Add the spices, salt and fried dumplings and mix well. To this add half cup water and close with a lid. Cook for 5 minutes or till the dumplings soften. In the end add chopped coriander leaves. Dried lentil dumplings(wadi) curry is ready. ½ bowl of this curry has around 937 milligrams of potassium.
Image: Fenugreek seeds curry Image: Fenugreek sprouts Image: Spinach Image: Grated coconut Image: Tomato Image: Onion Image: Green chilli Image: Garlic	The third recipe is fenugreek seeds curry. To make this recipe, you will need: 2 tablespoons of fenugreek sprouts. cup washed and chopped spinach 2 tablespoons freshly grated coconut. 1 small chopped tomato. 1 small chopped onion. 1 green chilli. 4 to 5 cloves of garlic.
Image: Cumin seeds Image: Whole red chilli Image: Turmeric powder Image: Salt Image: Ghee or oil	You will also need: 1 teaspoon cumin seeds. ½ teaspoon mustard seeds 1 teaspoon chilli powder ½ teaspoon turmeric powder. Salt to taste. 1 teaspoon oil or ghee. Juice of ½ lemon
Image: Sprouting	Before we begin, I will tell you how ro make sprouts.
Image: Soak fenugreek Image: Draining Image: Leaving in warm place Image: Keep aside	Soak 2 tablespoons of washed fenugreek seeds overnight. Drain it in the morning and tie them in a clean muslin cloth. Leave them in a warm place to germinate for a day. Once the sprouts are ready, keep it aside for later use.
Image: Heat oil Image: Garlic, green chilli Image: Saute onion Image: Spinach Image: Tomato Image: Ground paste	Heat oil or ghee in a pan and add cumin and mustard seeds. Once they splutter add garlic, green chilli and onion. Saute till onion and garlic turn light brown in color. Add tomato and cook until it turns soft. To this add the fenugreek sprouts and saute for 2 to 3 minutes. Add spinach and cook until it shrinks. This might take 2 to 3 minutes.
Image: Sprouts Image: Cover and cook Image: Fenugreek seeds curry	Next, add spices, salt and half cup of water. Mix well and cover with a lid and cook till the sprouts become soft. Lastly, add grated coconut and give it a mix. Squeeze lime juice after serving. Fenugreek seeds curry is ready. ½ bowl of this curry has around 801 milligrams of potassium.
Image: Amaranth leaves and sprouts stir fry	The last recipe is amaranth leaves and green gram sprouts stir fry.
Image: Amaranth leaves Image: Green gram sprouts Image: Onion Image: Cloves Image: Green chilli Image: Cumin seeds Image: Mustard seeds	To make this recipe, you will need: 1 cup washed and chopped amaranth leaves. 3 tablespoons green gram sprouts. ½ medium size chopped onion. 5 cloves of garlic 1 green chilli.
Image: Red chilli powder Image: Turmeric powder Image: Salt Image: Oil or ghee	You will also need: 1 teaspoon red chilli powder. ½ teaspoon turmeric powder. 1 teaspoon cumin seeds. 1 teaspoon mustard seeds. Salt to taste. 1 teaspoon oil or ghee.
Image: Sprouts Image: Green gram Image: Green gram and methi seeds	The procedure for sprouting is mentioned in the earlier part of this tutorial. Please follow the same method to sprout green gram. However, note that different ingredients take different time to sprout.
Image: Washing and chopping amaranth leaves Image: Heat oil Image: Onion Image: Saute Image: Amaranth	Procedure: Heat oil or ghee in a pan and add mustard and cumin seeds. Once they splutter add onion, green chilli and garlic. Saute them until they turn light brown in color. To this add the chopped amaranth leaves and mix well.
Image: Green gram sprouts Image: Close and cook Image: Amaranth leaves sprouts stir fry	Cook this for 4 to 5 minutes and then add the sprouts and spices . Mix well and cover the pan with a lid and cook till the sprouts become soft. Amaranth leaves and sprouts stir fry is ready. ½ bowl of this recipe contains around 973 milligrams of potassium.
Collage: Recipes	Include these potassium rich recipes in your diet regularly for good health.
Acknowledgement slide	This brings us to the end of this tutorial. Thanks for joining!

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