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

Bellatony911 at 14:28, 29 July 2020

2020-07-29T14:28:54Z

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Bellatony911 at 18:35, 23 July 2020

2020-07-23T18:35:49Z

Suryas.mona at 10:00, 23 July 2020

2020-07-23T10:00:32Z

Suryas.mona at 08:58, 23 July 2020

2020-07-23T08:58:22Z

Bellatony911 at 12:53, 22 July 2020

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Suryas.mona at 11:29, 3 July 2020

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

2020-06-19T13:58:16Z

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

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

|-
| Title slide

| Welcome to the '''spoken tutorial''' on '''protein''' rich vegetarian recipes.

|-
| Collage: Benefits of protein

Collage: Protein rich veg recipes

| In this tutorial, we will learn about:

Benefits of '''protein'''

Some vegetarian recipes rich in '''protein'''

|-

| Collage: Growth repair and maintenance

Image: Blood sugar levels

Image: Importance of protein

| '''Protein''' helps in growth, repair and maintenance of muscle tissues.

It is also responsible for controlling blood sugar levels.

The importance of '''protein '''has been explained in detail in another tutorial.

Please visit our website for this tutorial.

|-
| Collage: Food sources

Image: Milk and milk products

Image: Pulses

Image: Nuts and seeds

| Let us look at the vegetarian sources of '''protein'''

Milk and milk products, pulses, nuts and seeds are good sources of '''protein'''.

|-
| Collage: recipes

Image: Paneer masala

Image: paneer

Image: Curd

Image: Gram flour

| Now, let us see some '''protein '''rich vegetarian recipes.

Our first recipe is paneer masala (cottage cheese curry)

To make this recipe, you will need:

-70 grams or ½ cup paneer

-70 grams or ½ cup curd

-1 tablespoon roasted gram flour

|-
| Image: Red chilli powder

Image: Turmeric powder

Image: Curry leaves powder

Image: garam masala powder

Image: Oil

Image: salt

| You will also need:

-1 teaspoon red chilli powder

-½ teaspoon turmeric powder

-½ teaspoon curry leaves powder

-½ teaspoon garam masala

-1 teaspoon oil or ghee

salt to taste

|-
| Image: WHisked curd

Image: Spices

Image: Salt

Image: Curry leaves powder

Image: Gram flour

Image: Whisk to combine

Image: Paneer pieces

Image: Cover the bowl

| Procedure:

Whisk the curd in a bowl until smooth.

Add the spices, salt, curry leaves powder and gram flour.

Mix everything again

To this, add paneer pieces and mix well.

Cover the bowl with a lid and leave it for 30 minutes.

|-
| Image: Heat oil

Image: Saute paneer

Image: golden brown paneer

Image: Sauteed paneer

| Heat 1 teaspoon oil or ghee in a pan.

Add the paneer along with the curd mixture.

To this add ½ glass of water.

Cook this for 2 to 5 minutes till the mixture thickens.

Paneer masala is ready

½ bowl of paneer masala has 22 grams of '''protein'''.

|-
| Image: Green gram curry

Image: Curd

Image: Sprouted green gram

Image: Coriander leaves

Image: Gram flour

Image: Turmeric powder

Image: Red chilli powder

| Next recipe is Green gram curry

To make this recipe, you will need:

-100 grams or 3/4th cup curd

-30 grams or 1/4th cup sprouted green gram

-¼ cup washed and chopped coriander leaves

-4 teaspoons gram flour

-½ teaspoon turmeric powder

-1 teaspoon red chilli powder

|-
| Image: Mustard seeds

Image: Cumin seeds

Image: Green chilli

Image: Oil

Image: Curry leaves

Image: Salt

| You will also need:

-½ teaspoon mustard seeds

-½ teaspoon cumin seeds

-1 green chilli

-1 teaspoon oil

-4 to 5 curry leaves

-Salt to taste.

|-
| Image: Sprouts

Image: Soaking green gram

| Procedure:

We will first start with sprouting.

Soak green gram in water overnight.

Drain it in the morning and tie them in a clean muslin cloth.

Leave them in a warm place to germinate for 1 day until sprouts appear.

|-
| Image: Grind sprouts and chilli

Image: Sprouts paste in a bowl

Image: Coriander leaves

Image: Gram flour

Image: Salt

Image: Mix well

Image: Small balls of the paste

Image: Steaming plate

Image: Steam

Image: Cooling the moong balls

| Grind the sprouts and green chilli into a coarse paste using a mixer.

If mixer is not available you can use a stone grinder

Collect this paste in a bowl.

Add coriander leaves, 2 teaspoons of gram flour and salt and mix well.

Make small balls of the paste and place on a steaming plate.

Steam these in a steamer for 6 to 8 minutes.

Allow the steamed balls to cool.

|-
|Image: whisking the curd

Image: gram flour

Image: Spices

Image: whisk to combine

Image: 1 cup water

Image: Heat oil

Image: Mustard and cumin

Image: Curry leaves and curd

Image cook on medium flame

| To make the curd curry, whisk the curd in a bowl.

Add 2 teaspoons of gram flour and spices and mix well to combine everything.

Add 1 cup of water, mix again and keep this mixture aside.

Heat oil in a pan and add mustard and cumin seeds.

Once they start to crackle, add curry leaves and curd mixture.

Cook this on a medium flame.

|-
| Video: Stirring the mixture

Video: Adding the moong balls

Image: Green gram curry

| Keep stirring in between until the mixture starts to thicken.

Once the mixture thickens add the steamed balls and cook for 1 min.

Green gram curry is ready.

½ bowl of this curry has around 17 grams of '''protein'''

|-
| Image: Sorghum soya dosa with sesame seed powder

Image: Soyabean

Image: Sorghum

Image: Urad dal

Image: Methi seeds

| The third recipe is sorghum and soya dosa with sesame seed mix.

To make this recipe, you will need:

-1.5 tablespoons of soya bean

-2 teaspoons of sorghum

-2 teaspoons of split black gram

-1 teaspoon fenugreek seeds

|-
| Image: Bengal gram dal

Image: black gram dal

Image: Sesame seeds

Image: Red chillies

Image: curry leaves

Image: salt to taste

Image: oil

| To make the sesame seed mix you will need:

-2 teaspoons roasted bengal gram

-2 teaspoons split black gram

-2 teaspoons sesame seeds

-2 dry red chillies

-1 sprig curry leaves

-Salt to taste

You will also need 1 teaspoon oil or ghee

|-
| Image: Soaking, black gram, sorghum and soybean

Image: Fenugreek seeds

Image: Ground paste

Image: Fermentation

| Wash sorghum, split black gram, soya beans and soak them in water for 8 hours.

Soak fenugreek seeds as well in the same vessel.

After 8 hours, grind them into a smooth paste.

Transfer this into a bowl.

Keep this bowl in a warm place to ferment for 7 to 8 hours.

|-
| Image: Heat a pan

Image: Roast red chillies and curry leaves

Image: Roast bengal gram and sesame seeds

Image: Roast until light brown

Image: cool the dal

| Meanwhile, heat a pan and dry roast red chillies and curry leaves till crisp.

Keep them aside to cool.

In the same pan, roast split bengal gram, black gram and sesame seeds.

Roast them until they turn light brown in color.

Keep this aside to cool.

|-
| Image: Grind into fine powder

Image: Add salt to fermented batter

Image: Heat oil

Image: Spreading the batter into a dosa

| Once cooled, grind them into a fine powder.

We will use this later.

Once the batter is fermented add salt and mix well.

Heat oil or ghee in a pan and pour the batter and spread it evenly.

|-
| Image: Add sesame seed powder

Image: Close and cook

Image: Sorghum soy dosa

| Once the dosa is partially cooked, add 2 teaspoons of prepared powder.

Cover with a lid until dosa is cooked.

Sorghum and soya dosa is ready

2 dosas have around 17 grams of '''protein'''

|-
| Image: Sprouted bengal gram

Image: Curd

Image: Carrot

Image: Onion

Image: Roasted bengal gram flour

Image: Sesame seeds

| The next recipe is bengal gram cutlets

To make this recipe, you will need:

-50 grams bengal gram sprouts

-40 grams or 1.5 tablespoon curd

-1 small shredded carrot

-1 small onion finely chopped

-15 grams or 1 tablespoon roasted gram flour

-20 grams sesame seeds

|-
| Image: Turmeric powder

Image: Chilli powder

Image: Ginger garlic paste

| You will also require:

-½ teaspoon turmeric powder

-1 teaspoon chilli powder

-1 teaspoon ginger garlic paste

-2 teaspoon oil or ghee

-Salt to taste

|-
| Image: Pressure cooker

Image: mashed bengal gram sprouts

Image: Onion, carrot, bengal gram flour

Image: Mix well

Image: Spices, salt

Image:Ginger garlic paste

Image: curd

| Procedure:

Pressure cook bengal gram sprouts for 3 whistles.

Keep it aside until the pressure is released.

Take the cooled bengal gram sprouts in a bowl and mash them well.

To this add onion, carrot and roasted gram flour and mix well.

Now, add spices, salt, ginger garlic paste and curd.

|-
| Image: MIx all ingredients

Image: 4 rounds

Image: Flatten into patties

Image: Coat with sesame seeds

| Mix all the ingredients and make 4 balls out of it.

Flatten the balls into cutlets.

Coat these patties with sesame seeds and keep it aside.

|-
| Image: Oil in a pan

Image:Shallow fry

Image: Bengal gram patties

| Heat oil or ghee in a pan.

Shallow fry the patties until both sides turn golden brown in color.

Bengal gram cutlets are ready.

4 cutlets have 17 grams of '''protein'''

|-
| Image: Grains and pulses

Image: Methionine and lysine

Image: combination of food

Image: Eating together

| Grains and pulses have incomplete '''proteins.'''

Grains are low in '''methionine''' and pulses are low in '''lysine'''.

Therefore, different food groups have been combined to prepare these recipes.

Eating them together will compensate for the insufficient '''amino acids in food'''.

This is called complementary action of '''proteins.'''
|-
| Acknowledgement slide

Disclaimer slide
| This brings us to the end of this tutorial.

Thanks for joining.
|-
|}

@@ Line 69: / Line 69: @@
 . 70 grams or ½ cup paneer.
-. 70 grams or ½ cup curd.
+. 70 grams or ½ cup of curd.
 . 1 tablespoon roasted gram flour.
@@ Line 174: / Line 174: @@
 To make this recipe, you will need:
-. 100 grams or 3/4th cup curd.
+. 100 grams or 3/4th cup of curd.
 . 30 grams or 1/4th cup sprouted green gram.
@@ Line 212: / Line 212: @@
 . 4 to 5 curry leaves.
-. Salt to taste.
+. And salt to taste.
 |-
@@ Line 328: / Line 328: @@
 To make this recipe, you will need:
-. 1.5 tablespoons of soya bean.
+. One and a half tablespoons of soya bean.
 . 2 teaspoons of sorghum.
@@ Line 334: / Line 334: @@
 . 2 teaspoons of split black gram.
-. 1 teaspoon fenugreek seeds.
+. And 1 teaspoon fenugreek seeds.
 |-
@@ Line 363: / Line 363: @@
 . 1 sprig curry leaves.
-. Salt to taste.
+. And salt to taste.
 You will also need 1 teaspoon oil or ghee.
@@ Line 459: / Line 459: @@
-| The next recipe is bengal gram cutlets
+| The next recipe is bengal gram cutlets.
 To make this recipe, you will need:
@@ Line 465: / Line 465: @@
 . 50 grams bengal gram sprouts.
-. 40 grams or 1.5 tablespoon curd.
+. 40 grams or one and a half tablespoon curd.
 . 1 small shredded carrot.
@@ Line 473: / Line 473: @@
 . 15 grams or 1 tablespoon roasted gram flour.
-. 20 grams sesame seeds.
+. And 20 grams sesame seeds.
 |-
@@ Line 485: / Line 485: @@
   | You will also require:
--½ teaspoon turmeric powder.
+*½ teaspoon turmeric powder.
--1 teaspoon chilli powder.
+*1 teaspoon chilli powder.
--1 teaspoon ginger-garlic paste.
+*1 teaspoon ginger-garlic paste.
--2 teaspoons oil or ghee.
+*2 teaspoons oil or ghee.
--Salt to taste.
+* And salt to taste.
 |-
@@ Line 512: / Line 512: @@
 | Procedure:
-Pressure cook bengal gram sprouts for 3 whistles.
+Pressure cook bengal gram sprouts until 3 whistles.
 Keep it aside until the pressure is released.

← Older revision		Revision as of 10:00, 23 July 2020
Line 566:		Line 566:


−	~~Grains~~ are low in '''methionine''' and ~~pulses~~ are low in '''lysine'''.	+	Pulses are low in '''methionine''' and grains are low in '''lysine'''.

@@ Line 15: / Line 15: @@
 | In this tutorial, we will learn about:
--Benefits of '''protein'''.
+. Benefits of '''protein'''.
--Some vegetarian recipes rich in '''protein'''.
+. Some vegetarian recipes rich in '''protein'''.
 |-
@@ Line 67: / Line 67: @@
 To make this recipe, you will need:
-*70 grams or ½ cup paneer.
+. 70 grams or ½ cup paneer.
-*70 grams or ½ cup curd.
+. 70 grams or ½ cup curd.
-*1 tablespoon roasted gram flour.
+. 1 tablespoon roasted gram flour.
 |-
@@ Line 89: / Line 89: @@
   | You will also need:
-*1 teaspoon red chilli powder.
+. 1 teaspoon red chilli powder.
-*½ teaspoon turmeric powder.
+. ½ teaspoon turmeric powder.
-*½ teaspoon curry leaves powder.
+. ½ teaspoon curry leaves powder.
-*½ teaspoon garam masala powder.
+. ½ teaspoon garam masala powder.
-*1 teaspoon oil or ghee.
+. 1 teaspoon oil or ghee.
 Salt to taste.
@@ Line 174: / Line 174: @@
 To make this recipe, you will need:
-*100 grams or 3/4th cup curd.
+. 100 grams or 3/4th cup curd.
-*30 grams or 1/4th cup sprouted green gram.
+. 30 grams or 1/4th cup sprouted green gram.
-*¼ cup washed and chopped coriander leaves.
+. ¼ cup washed and chopped coriander leaves.
-*4 teaspoons gram flour.
+. 4 teaspoons gram flour.
-*½ teaspoon turmeric powder.
+. ½ teaspoon turmeric powder.
-*1 teaspoon red chilli powder.
+. 1 teaspoon red chilli powder.
 |-
@@ Line 202: / Line 202: @@
   | You will also need:
-*½ teaspoon mustard seeds.
+. ½ teaspoon mustard seeds.
-*½ teaspoon cumin seeds.
+. ½ teaspoon cumin seeds.
-*1 green chilli.
+. 1 green chilli.
-*1 teaspoon oil.
+. 1 teaspoon oil.
-*4 to 5 curry leaves.
+. 4 to 5 curry leaves.
-*Salt to taste.
+. Salt to taste.
 |-
@@ Line 219: / Line 219: @@
 Image: Soaking green gram
-| Procedure:
+| I will now explain the procedure.
 We will first start with sprouting.
@@ Line 324: / Line 324: @@
-| The third recipe is sorghum and soya dosa with sesame seed mix.
+| The third recipe is sorghum and soya dosa with sesame seeds mix.
 To make this recipe, you will need:
--1.5 tablespoons of soya bean.
+. 1.5 tablespoons of soya bean.
--2 teaspoons of sorghum.
+. 2 teaspoons of sorghum.
--2 teaspoons of split black gram.
+. 2 teaspoons of split black gram.
--1 teaspoon fenugreek seeds.
+. 1 teaspoon fenugreek seeds.
 |-
@@ Line 351: / Line 351: @@
 Image: Oil
-  | To make the sesame seed mix you will need:
+  | To make the sesame seeds mix you will need:
--2 teaspoons roasted bengal gram.
+. 2 teaspoons roasted bengal gram.
--2 teaspoons split black gram.
+. 2 teaspoons split black gram.
--2 teaspoons sesame seeds.
+. 2 teaspoons sesame seeds.
--2 dry red chilies.
+. 2 dry red chilies.
--1 sprig curry leaves.
+. 1 sprig curry leaves.
--Salt to taste.
+. Salt to taste.
 You will also need 1 teaspoon oil or ghee.
@@ Line 463: / Line 463: @@
 To make this recipe, you will need:
--50 grams bengal gram sprouts.
+. 50 grams bengal gram sprouts.
--40 grams or 1.5 tablespoon curd.
+. 40 grams or 1.5 tablespoon curd.
--1 small shredded carrot.
+. 1 small shredded carrot.
--1 small onion finely chopped.
+. 1 small onion finely chopped.
--15 grams or 1 tablespoon roasted gram flour.
+. 15 grams or 1 tablespoon roasted gram flour.
--20 grams sesame seeds.
+. 20 grams sesame seeds.
 |-
@@ Line 491: / Line 491: @@
 -1 teaspoon ginger-garlic paste.
--2 teaspoon oil or ghee.
+-2 teaspoons oil or ghee.
 -Salt to taste.

@@ Line 4: / Line 4: @@
 |-
-| Title slide
+|   Title slide
-−
 | Welcome to the '''spoken tutorial''' on '''protein''' rich vegetarian recipes.
@@ Line 68: / Line 67: @@
 To make this recipe, you will need:
--70 grams or ½ cup paneer.
+*70 grams or ½ cup paneer.
--70 grams or ½ cup curd.
+*70 grams or ½ cup curd.
--1 tablespoon roasted gram flour.
+*1 tablespoon roasted gram flour.
 |-
@@ Line 90: / Line 89: @@
   | You will also need:
--1 teaspoon red chilli powder.
+*1 teaspoon red chilli powder.
--½ teaspoon turmeric powder.
+*½ teaspoon turmeric powder.
--½ teaspoon curry leaves powder.
+*½ teaspoon curry leaves powder.
--½ teaspoon garam masala powder.
+*½ teaspoon garam masala powder.
--1 teaspoon oil or ghee.
+*1 teaspoon oil or ghee.
-salt to taste.
+Salt to taste.
 |-
@@ Line 152: / Line 151: @@
 Paneer masala is ready.
-½ bowl of paneer masala has 22 grams of '''protein'''.
 |-
@@ Line 174: / Line 174: @@
 To make this recipe, you will need:
--100 grams or 3/4th cup curd.
+*100 grams or 3/4th cup curd.
--30 grams or 1/4th cup sprouted green gram.
+*30 grams or 1/4th cup sprouted green gram.
--¼ cup washed and chopped coriander leaves.
+*¼ cup washed and chopped coriander leaves.
--4 teaspoons gram flour.
+*4 teaspoons gram flour.
--½ teaspoon turmeric powder.
+*½ teaspoon turmeric powder.
--1 teaspoon red chilli powder.
+*1 teaspoon red chilli powder.
 |-
@@ Line 202: / Line 202: @@
   | You will also need:
--½ teaspoon mustard seeds.
+*½ teaspoon mustard seeds.
--½ teaspoon cumin seeds.
+*½ teaspoon cumin seeds.
--1 green chilli.
+*1 green chilli.
--1 teaspoon oil.
+*1 teaspoon oil.
--4 to 5 curry leaves.
+*4 to 5 curry leaves.
--Salt to taste.
+*Salt to taste.
 |-