View source for Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English


{|border=1
|<center>Visual Cue</center>
|<center>Narration</center>

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| Title slide
| Welcome to the spoken tutorial on '''folate''' rich vegetarian recipes.

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|
Image: Collage of food sources of '''folate '''

Image: Collage of '''folate '''rich vegetarian recipes

Image: Collage of ways to reduce '''folate '''loss

| In this tutorial we will learn about:

1. Food sources rich in '''folate'''

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of '''folate '''from food

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|Image: Collage of functions of '''folate'''

Image: '''Folate '''symbol

|First we will understand what is '''folate '''and its role in our body.

'''Folate''' is one of the important '''B''' '''vitamins'''.

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|Image: Collage functions of '''folate'''

Image: Cell growth and repair

Image: Pregnant woman

| It is required for various functions in the body.

Let us see a few examples.

'''Folate''' is essential for cell growth and repair.

It is also required for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

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| 

Image: Symbol of '''folate '''

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

| Next, let us look at food sources rich in '''folate'''.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in '''folate'''.

For example: spinach, amaranth leaves, colocasia leaves and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have '''folate'''.

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|Image: Chickpeas chutney

|Let us look at the preparation of the recipes npw.

The first recipe is chickpeas chutney.

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| Image: Chickpeas

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

| To make this recipe, you will need:

1. 2 tablespoons of sprouted chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

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|Image: Oil

Image: Salt

| You will also require:

1. 1 tablespoon of oil and

2. Salt according to your taste

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| Image: Soaking chickpeas

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

|
I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.


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| Image: Collage of sprouted chickpeas

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

|
Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.


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| Image: Collage of ingredients in a mixer

Image: Smooth paste

Image: Chickpeas dip

| Put the sprouted chickpeas in a mixer.

Add the rest of the ingredients and make a smooth paste.

Chickpeas dip (chutney) is ready.

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| Image: Collage of chickpeas dip with meals

Image: Sliced carrots and cucumbers with dip

| You can have this 1 to 2 times a day along with your meals.

You can even dip sliced carrots, cucumbers in it and eat it.

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| Image: '''Folate''' content of the recipe

| ¼ cup of this dip (chutney) will give you about 148 micrograms of '''folate'''.

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| Image: Idli

| The second recipe is Bengal gram idli

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| Image: Bengal gram

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

| Ingredients required are:

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

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| Image: Sprouted finger millet powder

Image: Sprouted finger millet

Image: Dry roasting 

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

| You will also need 2 tablespoon of sprouted finger millet powder.

To prepare it, first sprout the finger millet and then dry it.

For drying, roast it or keep it in the sunlight.

Finally, grind it to make the powder.

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|

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl 

Image: Idli batter

| I will now tell the procedure to make the idlis:

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

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| 
Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

| Add sprouted finger millet powder, salt and mix it well using a spoon.

Cover and allow the batter to ferment by keep it for 6-8 hours.

It should be kept in a warm place.

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| Image: Fermented batter

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

| Once the batter rises, with clean hands grease the idli plates with some oil.

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

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| Image: Steaming idlis in a steamer

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

| Place the plate in a steamer and cook for 10-15 minutes.

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

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| Image: '''Folate ''' content of idli

| 5 medium sized idlis will give you about 103 micrograms of '''folate'''.

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| Image: Cluster beans and sprouted moth beans curry

| Let us now make cluster beans and sprouted moth bean curry.

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|
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

| The ingredients required are:
1. 50 grams or a handful of cluster beans

2. 20 grams or 2 tablespoons of sprouted moth bean

3. 2 tablespoon of roasted peanuts

4. 1 tablespoon of grated coconut

5. ½ tomato

6. ½ onion

7. ½ teaspoon cumin seeds

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|
Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

| Spices required are:

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

|-
| Image: Oil and ghee

Image: Salt

| You will also need:

1. 1 tablespoon of oil or ghee

2. Salt to taste

|-
| Image: Sprouting of moth beans


| The procedure for sprouting has been explained earlier in the tutorial.

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| Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean


| Begin with making a paste of roasted peanuts, coconut, tomato and onion.

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

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|
Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

| Mix everything well and add ½ cup of water.

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

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| Image: '''Folate''' content of the recipe

| 1 bowl of this recipe will give about 100 '''micrograms '''of '''folate'''.

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| 
Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

|You can also make this recipe with sprouts of green gram instead of moth beans.

French beans can also be used instead of cluster beans.

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| Image: Spinach and yoghurt curry

| The last recipe is spinach and yoghurt curry.

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| Image: Spinach

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

| For this recipe, ingredients required are:

1. ½ bundle or 100 grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

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|
Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

| Spices needed are:

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

|-
| Image: Oil

Image: Salt

| Take 2 teaspoons of oil and salt according to your taste.

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| Image: Spinach leaves without stem

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

| Procedure:

Wash the spinach leaves thoroughly and remove its stems.

Now, steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

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| Image: curd in a bowl

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

| In another bowl, take curd.

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

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| Image: mustard seeds and curry leaves in pan

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

| Next, heat oil in a pan and add mustard seeds and curry leaves.

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

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| Image: Garnishing with crushed peanuts

Image: Spinach and yoghurt curry

Image: '''Folate '''content of the curry 

| Garnish with crushed roasted peanuts.

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 '''micrograms '''of '''folate'''.

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| Image: Collage of colocasia leaves and amaranth leaves

| Instead of spinach you can also use colocasia leaves or amaranth leaves.

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| Image: Cooking and reduced '''folate''' content

Image: Raw folate rich foods

| As '''folate '''is sensitive to heat, some amount of it gets destroyed while cooking.

So, based on the raw ingredients, '''folate '''content of these recipes is calculated.

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| Image: Collage of ways to reduce the loss of '''folate'''

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

| There are many ways by which loss of '''folate '''while cooking can be reduced.

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

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| 
Image: Absorption of folate

Image: Fermenting 

Image: Roasting

| For absorption of '''folate''', fermentation and roasting will help.

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| Image: '''Folate''' sensitive to water

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans 

Image: Collage of ways to increase '''folate '''content
 
| '''Folate ''' is also sensitive to water.

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its '''folate '''content.

To ensure adequate '''folate '''intake in your diet, remember these few points.

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| Acknowledgement slide

| This brings us to the end of the tutorial.

Thanks for joining.
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|}