Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''Spoken tutorial''' on '''Magnesium''' rich vegetarian recipes. |- | 00:06 | I..."

2020-08-03T11:24:19Z

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{|border=1
| <center>Time</center>
| <center>Narration</center>

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| 00:00
| Welcome to the '''Spoken tutorial''' on '''Magnesium''' rich vegetarian recipes.

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| 00:06
| In this tutorial, we will learn about:

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| 00:09
| Benefits of '''magnesium''',

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| 00:11
| Vegetarian sources of '''magnesium'''

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| 00:13
| and '''Magnesium''' rich vegetarian recipes.

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| 00:18
|'''Magnesium''' is a mineral which is an essential nutrient required by the body.

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| 00:24
| It is among the Type 2 nutrients which has been explained in an another tutorial.

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| 00:31
| Please visit our website for this tutorial.

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| 00:35
| '''Magnesium''' is required for healthy bones and teeth as well.

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| 00:40
| We also need magnesium for energy production

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| 00:44
|and '''DNA''' synthesis.

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| 00:47
| The importance of '''magnesium''' has been explained in another tutorial.

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| 00:52
| '''Magnesium''' is present in

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| 00:54
| beans,

nuts,

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| 00:56
| seeds,

leafy vegetables

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| 00:59
| and grains.

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| 01:01
| Intake of magnesium and its absorption in the body both are equally important.

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| 01:08
| Fermentation,

roasting,

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| 01:10
| germination

and cooking improves the absorption.

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| 01:15
| Soaking beans before cooking also does the same.

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| 01:20
| Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.

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| 01:27
| To prepare this recipe, you will need:

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| 01:31
| ¼ cup sprouted moth beans,

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| 01:34
| 1 cup washed and chopped spinach,

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| 01:37
| 1 tablespoon Bengal gram flour,

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| 01:40
| 4 to 5 cloves of garlic,

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| 01:43
| 1 tsp lemon juice,

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| 01:45
| 1 tablespoon roasted sesame seeds

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| 01:49
| and salt to taste.

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| 01:51
| You also need:

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| 01:53
| 1 teaspoon red chili powder

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| 01:55
| 3 teaspoons of oil

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| 01:58
| I will now explain the procedure:

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| 02:00
| For sprouting, soak moth beans overnight.

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| 02:05
|Drain it in the morning and tie them in a clean muslin cloth.

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| 02:10
| Leave them in a warm place to germinate for 2 days.

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| 02:15
| Please note that different legumes take different time for germination.

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| 02:20
| Once the sprouts are ready add garlic to it and grind it into a coarse paste.

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| 02:27
| You can use a mixer or a stone grinder to make the paste.

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| 02:32
| Heat a pan and roast the sesame seeds till they turn light golden.

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| 02:37
| Let them cool.

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| 02:39
| To make the cutlets, take the sprouts paste in a bowl.

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| 02:43
| Add roasted sesame seeds, spinach, gram flour, spices, salt and lemon juice.

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| 02:52
| Mix them well.

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| 02:54
| If the paste is dry, add 1 tablespoon water.

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| 02:59
| Divide the paste into 4 portions

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| 03:01
| and shape them into cutlets.

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| 03:04
| Heat the oil in a pan.

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| 03:06
| Shallow fry the cutlets on medium heat till both sides turn golden brown.

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| 03:12
| Moth beans spinach cutlets are ready.

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| 03:15
| 4 cutlets contains around 208 mg of '''magnesium'''.

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| 03:22
| Our next recipe is sunflower seeds chutney (dip).

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| 03:26
| For this recipe, you need:

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| 03:28
| 2 tablespoon of sunflower seeds

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| 03:32
| 1 green chilli

4 to 5 cloves of garlic

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| 03:36
|1 small chopped tomato

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| 03:39
| Salt to taste

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| 03:41
| ½ teaspoon oil or ghee

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| 03:44
| Procedure:

Roast sunflower seeds till they turn light brown on medium heat.

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| 03:50
| Then allow them to cool.

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| 03:52
| Heat oil or ghee in a pan

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| 03:55
| and saute the chopped tomato.

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| 03:57
| Keep it aside to cool

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| 04:00
| Grind both into a paste along with garlic, chilli, salt and water.

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| 04:07
| Sunflower seeds chutney is ready.

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| 04:10
| 2 tablespoons of this chutney contains around 133 mg of '''magnesium'''.

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| 04:17
|Next recipe is cowpea sprouts paratha (stuffed flat bread).

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| 04:21
| The procedure for making sprouts has been explained earlier in this tutorial.

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| 04:27
| For this recipe, you will need:

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| 04:30
| 1/4 cup wheat flour

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| 04:32
| 2 tablespoons cowpea sprouts

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| 04:36
| 1 tablespoon sesame seeds

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| 04:39
| 1 green chilli

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| 04:40
| 1 teaspoon cumin seeds

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| 04:43
| ½ teaspoon turmeric powder

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| 04:46
| You also need,

Salt to taste

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| 04:49
| and 2 teaspoons of oil or ghee.

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| 04:53
| First, make a coarse paste of cowpea sprouts with green chili using a mixer.

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| 05:00
| If the mixer is not available you can use a stone grinder.

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| 05:05
| Heat oil in a pan, add cumin seeds and then sesame seeds.

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| 05:11
| Saute till they change color.

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| 05:13
| Add the cowpea paste and saute for another 2 minutes.

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| 05:19
| Then add salt and turmeric powder and cook for 5 minutes.

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| 05:24
| Keep it aside to cool.

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| 05:27
| To make the paratha take the flour in a bowl.

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| 05:31
| Knead a dough out of it by adding sufficient water.

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| 05:35
| Flatten the dough using a rolling pin.

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| 05:39
| Place the cowpea paste on the flattened dough.

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| 05:42
| Cover from all sides.

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| 05:44
| Dust some flour

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| 05:46
| and roll it into a paratha.

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| 05:49
| Heat a pan and cook the paratha on both sides by applying ghee or oil.

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| 05:55
| Cowpea sprouts paratha is ready.

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| 05:59
| One paratha contains around 173 mg of '''magnesium'''.

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| 06:05
| Next recipe is sprouted bengal gram dry curry.

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| 06:09
| For this recipe, you will need::

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| 06:12
| ¼ cup Bengal gram sprouts

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| 06:15
| 1 cup washed fenugreek leaves

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| 06:19
|1 medium chopped tomato

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| 06:21
| and 1 medium chopped onion

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| 06:25
| You will also need:

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| 06:27
|½ teaspoon turmeric powder,

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| 06:29
| ½ teaspoon red chilli powder,

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| 06:31
| 1 tablespoon roasted peanut powder,

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| 06:35
| 1 teaspoon oil

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| 06:37
| and salt to taste

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| 06:39
| Procedure:

Pressure cook sprouted bengal gram until 2 whistles.

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| 06:45
| Wait till the pressure is released.

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| 06:47
| Heat oil in a pan,

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| 06:49
| add onions and fry till they change color.

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| 06:53
| Add the tomatoes and cook till they become soft.

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| 06:57
| Add fenugreek leaves and cook for 5 minutes.

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| 07:02
| Now add the spices, salt and sprouted bengal gram and mix well.

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| 07:08
| To this, add peanut powder

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| 07:11
| Cover the pan with a lid and cook for 5 to 10 minutes.

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| 07:15
| Sprouted bengal gram dry curry is ready.

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| 07:19
| ½ bowl of this curry contains around 141 mg of '''magnesium'''.

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| 07:26
| The last recipe is amaranth leaves stir fry.

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| 07:30
| For this recipe, you need:

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| 07:33
| 100 grams of washed amaranth leaves,

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| 07:36
| 4 cloves of garlic,

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| 07:38
| 1 small onion,

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| 07:40
| 2 tablespoons grated coconut,

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| 07:43
| 2 Green chilies,

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| 07:45
| Pinch of turmeric

and salt to taste.

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| 07:49
| You will also require 1 teaspoon of oil.

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| 07:53
| Procedure:

Heat oil in a pan.

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| 07:56
| Add garlic, green chilies and onion

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| 08:01
| Fry till they change color.

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| 08:03
| Now add the amaranth leaves and mix well.

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| 08:07
| Close with a lid and cook for 5 to 7 minutes.

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| 08:12
| Add salt and turmeric and cook for 1 min.

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| 08:16
| To this add the grated coconut and cook for 5 minutes.

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| 08:21
| Amaranth leaves stir fry is ready.

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| 08:25
| ½ bowl of this stir fry contains around 209 milligrams of '''magnesium'''.

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| 08:31
| Include these '''magnesium''' rich recipes in your daily diet for a good health.

|-
| 08:37
| This brings us to the end of this tutorial

Thanks for joining

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|}

Health-and-Nutrition/C2/Magnesium-rich-vegetarian-recipes/English-timed - Revision history

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''Spoken tutorial''' on '''Magnesium''' rich vegetarian recipes. |- | 00:06 | I..."