Suryas.mona: Created page with "{|border=1 | Visual Cue |Narration |- | Title slide || Welcome to the '''spoken tutorial '''on '''potassium '''rich vegetarian recipes. |- |..."

2021-03-31T08:21:57Z

Created page with "{|border=1 | <center>Visual Cue</center> |<center>Narration</center> |- | Title slide || Welcome to the '''spoken tutorial '''on '''potassium '''rich vegetarian recipes. |- |..."

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

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

Suryas.mona: Created page with "{|border=1 | Visual Cue |Narration |- | Title slide || Welcome to the '''spoken tutorial '''on '''potassium '''rich vegetarian recipes. |- |..."