Health-and-Nutrition/C2/Vegetarian-recipes-for-adolescents/English-timed

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Time
Narration
00:00 Welcome to the Spoken Tutorial on Vegetarian recipes for adolescents.
00:05 In this tutorial, we will learn: What is adolescence?
00:09 Importance of nutrition during adolescence and
00:12 How to prepare vegetarian recipes for adolescents such as:

Soybean cutlet,

00:17 Sorghum and Tomato cheela,
00:20 Peanut curry,

Pearl millet and Sorghum vegetable khichdi and

00:24 Stuffed paratha with Sesame seed chutney.
00:28 First, let us understand what is the period of adolescence?
00:32 Adolescence is the period of transition from childhood to adulthood.
00:37 10 to 19 year old individuals are considered as adolescents.
00:42 During this period there are physical, sexual, mental and social developmental changes.
00:49 Now, let us look at the reasons for increased nutritional requirements during adolescence.
00:54 First, there is a rapid increase in physical growth such as height and weight.
00:59 Second, for providing nutritional support to the body during illness and pregnancy.
01:05 During this period, adolescents may also go through emotional changes such as stress, anxiety and mood changes.
01:15 Also, during adolescence there are social developmental changes.
01:19 For example, there are changes in their lifestyle and food habits.
01:24 Their food choices may be affected by what their friends like or dislike.
01:29 Therefore, good nutrition is important to support these developmental changes.
01:34 An adolescent female requires 2000-2400 calories and 40-55 grams of protein per day.
01:43 Let us look at some healthy vegetarian recipes for adolescents.
01:47 Before we begin, note that in all the recipes being explained in this tutorial, 1 cup is equal to 250 millilitres.
01:56 Our first recipe is Soybean cutlet:
01:58 For preparing this, you will need:

¼ cup Soybeans,

¼ cup split Bengal gram,

02:04 ½ Beetroot,

¼ cup boiled Peas,

02:07 2 tablespoon Peanut powder,

1 teaspoon Gram flour,

02:11 1 teaspoon Coriander powder,

½ teaspoon Red Chilli powder,

02:16 ½ teaspoon dry Mango powder,

Salt to taste,

02:20 1 teaspoon Drumstick leaves powder,

2 teaspoon Sesame seeds,

1 teaspoon Oil.

02:26 To begin, we will first sprout the soybeans.

Soak the soybeans in water overnight.

02:31 Drain the water and keep them on a strainer to remove excess water.
02:35 Keep the soybeans in a cool and dry place away from direct heat.
02:40 Everyday wash and drain the soybeans 2-3 times until sprouts appear.

This will avoid spoilage of soybeans.

02:48 It may take around 3-4 days for soybeans to sprout.
02:52 Now, soak the split bengal gram overnight.
02:56 Strain it the next day in a strainer.
02:58 In a pressure cooker, cook split bengal gram and sprouted soybeans together.
03:03 Use one cup of water and cook until one whistle.

After cooling, blend soybeans and split bengal gram together to make a thick paste.

03:12 Now to make the drumstick leaves powder:

Roast the drumstick leaves on medium heat.

03:17 Let it cool and make a powder of it using mixer or a grinder.
03:22 To prepare the cutlet mixture-

In a bowl take grounded soybeans and split bengal gram.

03:28 Add grated beetroot and boiled peas.

Now add peanut powder, gram flour and drumstick leaves powder.

03:35 Add rest of the spices and mix it well.
03:38 Then make small round cutlets of it.

Coat the cutlets evenly with sesame seeds on all sides.

03:44 Now, heat the oil in a pan and cook the cutlets from both the sides.

Soybean cutlet is ready.

03:51 This recipe is rich in:

Protein, Calcium, Iron, Magnesium, Omega 3 fatty acid.

03:57 Let us move on to our next recipe which is Sorghum and Tomato cheela.
04:01 For this recipe, you will require: 1/2 cup Sprouted sorghum,

2 tablespoon Gram flour,

1 teaspoon Drumstick leaves powder,

04:09 1 Tomato and ½ Onion,

1 tablespoon Curd,

04:12 ½ teaspoon red Chilli powder,

½ teaspoon Coriander powder,

04:16 ½ teaspoon Turmeric powder,

Salt as per taste,

04:19 1 teaspoon Oil.
04:21 Please note that the procedure to make leaf powder has been explained earlier in the same tutorial.
04:26 First we will prepare the Sorghum powder using sprouted Sorghum.
04:31 Dry the sprouted Sorghum in sunlight for a day or two.
04:34 Now roast them on a low flame till it completely dries off.
04:38 Next, make a powder of it using a stone grinder or a mixer.
04:42 Now, let us begin with the recipe:

Take Sorghum powder and Gram flour in a bowl.

04:47 Add rest of the ingredients and spices. Mix well and add water gradually.
04:53 The batter should be thick pouring consistency.
04:56 Heat a pan and grease it with oil.
04:58 Pour a spoonful of batter on the pan and spread it in circular motion.
05:03 Cook the cheela on medium heat on both sides.
05:06 Sorghum cheela is ready.
05:09 Sorghum is a good source of Protein, Magnesium, Zinc and Fiber.
05:14 If Sorghum powder is not available you can use-

Finger millet powder or Pearl millet powder or Amaranth powder.


05:22 Cheela can be eaten with:

Gooseberry chutney, Coconut chutney, Lemon pickle, Tomato chutney or Curd.

05:30 Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of Vitamin C.
05:37 Try to have food rich in Vitamin C with your meals. This will enhance Iron absorption in the body.
05:43 Iron requirements are higher in adolescent females as compared to males

due to menstrual blood loss.

05:50 Let us move on to our next recipe which is Peanut curry.
05:53 To prepare this recipe, you will need:

½ cup Peanuts,

½ cup Ridge gourd,

05:58 1 medium sized Onion,

1 small Tomato,

4-5 pieces Coconut,

06:03 ½ teaspoon ginger garlic paste,

¼ teaspoon red chilli powder,

06:08 ¼ teaspoon coriander powder,

¼ teaspoon turmeric powder,

06:12 ½ teaspoon cumin seeds,

Salt as per taste,

1 teaspoon oil.

06:18 Procedure: First soak the peanuts in water overnight.
06:21 Now pressure cook them in 1 cup of water for 2 whistles.
06:25 Meanwhile grind the onion, tomato and coconut to make a thick paste.
06:30 Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste.

Now add the grounded paste to it.

06:37 Add pieces of ridge gourd and rest of the spices.

Saute it for 2 minutes.

06:42 Add the boiled peanuts in the cooking pot.
06:45 Now add half cup of water to make the gravy and cook on low flame for 5 minutes.

Peanut curry is ready.

06:53 Incase peanuts are not available, you can also use:

White Chickpeas, Whole Bengal Gram, Kidney Beans, Cashew Nuts.

07:01 And if ridge gourd is not available then you may use:

Pumpkin, Snake gourd, Brinjal or Capsicum.

07:09 Peanuts contain good quality fats.
07:12 They are also excellent sources of :

Proteins, Magnesium, Zinc and Antioxidants.

07:18 Nuts and legumes also contain Folate.
07:21 Adequate amount of Folate during adolescence will help to prevent birth defects during pregnancy.
07:28 Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi.
07:32 To prepare this recipe you can use a combination of-

Amaranth or Kodo millet or Finger millet or Foxtail millet.

07:40 Ingredients required for this recipe are:

⅓ cup Pearl millet,

⅓ cup Sorghum,

07:46 ⅓ cup Green gram,

1 tablespoon Peanuts,

07:49 ½ cup of mixed vegetables such as Carrots, French beans, Peas,

½ medium sized Onion,

07:55 ½ teaspoon Cumin seeds,

1 teaspoon Curry leaves powder,

07:59 ¼ teaspoon Red chilli powder,

¼ teaspoon Turmeric powder,

08:03 Salt to taste,

1 teaspoon Oil or Ghee.

08:07 Please note that the procedure for leaves powder has been explained earlier in the same tutorial.
08:12 Procedure: First, soak the Pearl millet and Sorghum in water overnight.
08:17 Strain it the next morning and keep it aside.
08:20 Heat oil or ghee in a pressure cooker.

To it add cumin seeds and sliced onion.

08:25 Add the vegetables, spices, salt and mix well.
08:29 Saute it for 2 minutes.

Add pearl millet, sorghum and green gram in the cooker.

08:34 Now add 2 cups of water and cover the pressure cooker.
08:38 Cook on high flame until 3 whistles.
08:41 Then cook for 15 minutes on low flame.
08:44 Pearl millet and sorghum vegetable khichdi is ready.
08:47 This recipe is rich in Protein, Iron, Calcium , Magnesium and Zinc.
08:53 Now we come to our last recipe which is stuffed paratha with Sesame seed chutney.
08:59 To prepare this recipe, you will require:

1 cup whole Wheat flour,

½ cup Bengal gram,

09:04 ½ medium sized Onion,

½ teaspoon Carom seeds,

09:08 1 teaspoon Flax seeds powder,

½ teaspoon dry Mango powder,

09:13 ½ teaspoon Coriander powder,

¼ teaspoon red Chilli powder,

09:17 1 Lemon,

Salt to taste, 2 teaspoon Oil or 2 teaspoon ghee.

09:22 First we will see how to make roasted bengal gram powder.

Heat a pan and roast bengal gram for 2-3 minutes.

09:30 Stir it continuously to avoid burning.

Once it is roasted, keep it aside for cooling.

09:36 Now, grind the roasted bengal gram into fine powder.
09:40 Now to prepare the filling:

First mix the roasted bengal gram powder and chopped onions.

09:46 Now add red chilli powder, dry mango powder, coriander powder, salt and mix well.
09:52 Add some lime juice and water to bind the filling.
09:55 Let us see how to prepare the paratha.
09:58 Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt.
10:03 Add required amount of water and prepare a soft dough.
10:06 Now divide the dough into balls.
10:09 Roll out to make parathas and fill a portion of filling in the center.
10:13 Enfold the filling properly and make flat balls.
10:17 Now roll it again to make a paratha.
10:20 Heat pan and cook the paratha from both sides.

Stuffed paratha is ready.

10:25 For the filling, if roasted Bengal gram is not available, you can use:
10:29 Boiled split Bengal gram or Sprouted boiled Green gram,
10:34 The paratha can be served with sesame seed chutney.
10:37 For preparing Sesame seed chutney you will need:

¼ cup Sesame seeds,

10:42 1 tablespoon split Bengal gram,

4-5 pieces of fresh Coconut, 3-5 pieces of Tamarind,

10:49 1 dried red Chilli,

2-3 Garlic pods,

10:52 1 teaspoon Cumin seeds,

Salt to taste, 1 teaspoon Oil.

10:57 Procedure: Heat oil in a pan.
11:00 Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds.

Roast it for 2 minutes.

11:07 After removing it from flame add salt and tamarind.

Grind all the ingredients.

11:13 Add half cup of water to make a smooth paste.

Sesame seed chutney is ready.

11:19 This recipe is rich in:

Proteins, Calcium, Magnesium, Zinc and Folate.

11:25 These nutrients will help in muscle and skeletal development.
11:29 It is important to get adequate amount of Calcium through diet from an early age.
11:34 Deficiency of Calcium can lead to osteoporosis in females in later stages.
11:39 All of the recipes in this tutorial are rich in nutrients which are required for adequate growth during adolescence.
11:48 This brings us to the end of this tutorial

Thanks for joining.

Contributors and Content Editors

Debosmita, PoojaMoolya, Sandhya.np14