Debosmita at 11:37, 30 July 2020

2020-07-30T11:37:04Z

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on '''protein''' rich vegetarian recipes. |- | 00:05 | In..."

2020-07-30T11:31:37Z

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

|-
| 00:00
| Welcome to the '''spoken tutorial''' on '''protein''' rich vegetarian recipes.

|-
| 00:05
| In this tutorial, we will learn about:

|-
| 00:07
| Benefits of '''protein'''.

|-
| 00:09
| Some vegetarian recipes rich in '''protein'''.

|-
| 00:13
| '''Protein''' helps in growth, repair and maintenance of muscle tissues.

|-
| 00:19
| It is also responsible for controlling blood sugar levels.

|-
| 00:24
| The importance of '''protein''' has been explained in detail in another tutorial.

|-
| 00:30
| Please visit our website for this tutorial.

|-
| 00:33
| Let us look at the vegetarian sources of '''protein'''

|-
| 00:37
| Milk and milk products,

|-
| 00:39
| pulses,

|-
| 00:41
| nuts and seeds are good sources of '''protein'''.

|-
| 00:44
| Now, let us see some '''protein''' rich vegetarian recipes.

|-
| 00:49
| Our first recipe is paneer masala (cottage cheese curry)

|-
| 00:52
| To make this recipe, you will need:

|-
| 00:55
| 70 grams or ½ cup paneer,

|-
| 00:58
| 70 grams or ½ cup of curd,

|-
| 01:02
| 1 tablespoon roasted gram flour,

|-
| 01:06
| You will also need:

1 teaspoon red chilli powder

|-
| 01:11
| ½ teaspoon turmeric powder

|-
| 01:15
| ½ teaspoon curry leaves powder

|-
| 01:19
| ½ teaspoon garam masala powder

|-
| 01:22
| 1 teaspoon oil or ghee

|-
| 01:25
| salt to taste.

|-
| 01:28
| Procedure:

Whisk the curd in a bowl until smooth.

|-
| 01:32
| Add the spices, salt, curry leaves powder and gram flour.

|-
| 01:38
| Mix everything again.

|-
| 01:40
| To this, add paneer pieces and mix well.

|-
| 01:45
| Cover the bowl with a lid and leave it for 30 minutes.

|-
| 01:51
| Heat 1 teaspoon oil or ghee in a pan.

|-
| 01:54
| Add the paneer along with curd mixture.

|-
| 01:58
| To this add ½ glass of water.

|-
| 02:01
| Cook this for 2 to 5 minutes till the mixture thickens.

|-
| 02:07
| Paneer masala is ready.

|-
| 02:09
| ½ bowl of paneer masala has 22 grams of '''protein'''.

|-
| 02:14
| Next recipe is Green gram curry.

|-
| 02:18
| To make this recipe, you will need:

|-
| 02:21
| 100 grams or 3/4th cup of curd

|-
| 02:25
| 30 grams or 1/4th cup sprouted green gram

|-
| 02:30
| ¼ cup washed and chopped coriander leaves

|-
| 02:35
| 4 teaspoons gram flour

|-
| 02:38
| ½ teaspoon turmeric powder

|-
| 02:41
| 1 teaspoon red chilli powder.

|-
| 02:44
| You will also need:

½ teaspoon mustard seeds,

|-
| 02:49
| ½ teaspoon cumin seeds,

|-
| 02:52
| 1 green chilli,

|-
| 02:54
| 1 teaspoon oil,

|-
| 02:56
| 4 to 5 curry leaves,

|-
| 02:59
| and Salt to taste.

|-
| 03:02
| I will now explain the procedure.

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| 03:04
| We will first start with sprouting.

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| 03:07
| Soak green gram in water overnight.

|-
| 03:11
| Drain it in the morning and

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| 03:13
| tie them in a clean muslin cloth.

|-
| 03:16
| Leave them in a warm place to germinate for 1 day until sprouts appear.

|-
| 03:23
| Grind the sprouts and green chilli into a coarse paste using a mixer.

|-
| 03:28
| If mixer is not available you can use a stone grinder.

|-
| 03:33
| Collect this paste in a bowl.

|-
| 03:36
| Add coriander leaves, 2 teaspoons of gram flour and salt and mix well.

|-
| 03:43
| Make small balls of the paste

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| 03:45
| and place on a steaming plate.

|-
| 03:48
| Steam these in a steamer for 6 to 8 minutes.

|-
| 03:53
| Allow the steamed balls to cool.

|-
| 03:56
| To make the curd curry, whisk the curd in a bowl.

|-
| 03:59
| Add 2 teaspoons of gram flour and spices

|-
| 04:04
| and mix well to combine everything.

|-
| 04:08
| Add 1 cup of water, mix again and keep this mixture aside.

|-
| 04:13
| Heat oil in a pan and add mustard and cumin seeds.

|-
| 04:18
| Once they start to crackle, add curry leaves and curd mixture.

|-
| 04:23
| Cook this on a medium flame.

|-
| 04:26
| Keep stirring in between until the mixture starts to thicken.

|-
| 04:30
| Once the mixture thickens add the steamed balls and cook for 1 min.

|-
| 04:36
| Green gram curry is ready.

|-
| 04:39
| Half bowl of this curry has around 17 grams of '''protein'''

|-
| 04:44
| The third recipe is sorghum and soya dosa with sesame seeds mix.

|-
| 04:50
| To make this recipe, you will need:

|-
| 04:53
| one and half tablespoons of soya bean,

|-
| 04:57
| 2 teaspoons of sorghum,

|-
| 04:59
| 2 teaspoons of split black gram,

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| 05:02
| and 1 teaspoon fenugreek seeds.

|-
| 05:06
| To make the sesame seeds mix you will need:

|-
| 05:09
| 2 teaspoons roasted bengal gram,

|-
| 05:12
| 2 teaspoons split black gram,

|-
| 05:15
| 2 teaspoons sesame seeds,

|-
| 05:18
| 2 dry red chilies,

|-
| 05:21
| 1 sprig curry leaves,

|-
| 05:23
| and salt to taste.

|-
| 05:25
| You will also need 1 teaspoon oil or ghee.

|-
| 05:30
| Procedure:

Wash sorghum,

|-
| 05:32
| split black gram,

|-
| 05:34
| soya beans

and soak them in water for 8 hours.

|-
| 05:39
| Soak fenugreek seeds as well in the same vessel.

|-
| 05:43
| After 8 hours, grind them into a smooth paste.

|-
| 05:47
| Transfer this into a bowl.

|-
| 05:50
| Keep this bowl in a warm place to ferment for 7 to 8 hours.

|-
| 05:57
| Meanwhile, heat a pan and dry roast red chillies and curry leaves till crisp.

|-
| 06:04
| Keep them aside to cool.

|-
| 06:06
| In the same pan, roast split bengal gram, black gram and sesame seeds.

|-
| 06:12
| Roast them until they turn light brown in color.

|-
| 06:17
| Keep this aside to cool.

|-
| 06:20
| Once cooled, grind them into a fine powder.

|-
| 06:23
| We will use this later.

|-
| 06:25
| Once the batter is fermented, add salt and mix well.

|-
| 06:30
| Heat oil or ghee in a pan and pour the batter and spread it evenly.

|-
| 06:36
| Once the dosa is partially cooked, add 2 teaspoons of prepared powder.

|-
| 06:42
| Cover with a lid until dosa is cooked.

|-
| 06:45
| Sorghum and soya dosa is ready.

|-
| 06:48
| 2 dosas have around 17 grams of '''protein'''

|-
| 06:53
| The next recipe is bengal gram cutlets

|-
| 06:57
| To make this recipe, you will need:

|-
| 07:00
| 50 grams bengal gram sprouts,

|-
| 07:03
| 40 grams or one and a half tablespoon curd,

|-
| 07:08
| 1 small shredded carrot,

|-
| 07:10
| 1 small onion finely chopped,

|-
| 07:14
| 15 grams or 1 tablespoon roasted gram flour,

|-
| 07:18
| and 20 grams sesame seeds.

|-
| 07:22
| You will also require:

|-
| 07:24
| ½ teaspoon turmeric powder,

|-
| 07:27
| 1 teaspoon chilli powder,

|-
| 07:31
| 1 teaspoon ginger-garlic paste,

|-
| 07:34
| 2 teaspoon oil or ghee,

|-
| 07:37
| and salt to taste.

|-
| 07:40
| Procedure:

Pressure cook bengal gram sprouts until 3 whistles.

|-
| 07:45
| Keep it aside until the pressure is released.

|-
| 07:49
| Take the cooled bengal gram sprouts in a bowl and mash them well.

|-
| 07:54
| To this add onion, carrot and roasted gram flour and mix well.

|-
| 08:01
| Now, add spices, salt, ginger garlic paste and curd.

|-
| 08:07
| Mix all the ingredients and make 4 balls out of it.

|-
| 08:12
| Flatten the balls into cutlets.

|-
| 08:14
| Coat these cutlets with sesame seeds and keep it aside.

|-
| 08:19
| Heat oil or ghee in a pan.

|-
| 08:22
| Shallow fry the cutlets until both sides turn golden brown in color.

|-
| 08:28
| Bengal gram cutlets are ready.

|-
| 08:31
| 4 cutlets have 17 grams of '''protein'''.

|-
| 08:35
| Grains and pulses have incomplete '''proteins.'''

|-
| 08:39
| Pulses are low in '''methionine'''

|-
| 08:42
| and grains are low in '''lysine'''.

|-
| 08:45
| Therefore, different food groups have been combined to prepare these recipes.

|-
| 08:51
| Eating them together will compensate for the insufficient '''amino acids''' in food.

|-
| 08:57
| This is called complementary action of '''protein.'''

|-
| 09:01
| This brings us to the end of this tutorial.

Thanks for joining.

|-
|}

@@ Line 132: / Line 132: @@
 | Procedure:
 Whisk the curd in a bowl until smooth.
- Whisk the curd in a bowl until smooth.
@@ Line 230: / Line 229: @@
 | You will also need:
 ½ teaspoon mustard seeds,
- ½ teaspoon mustard seeds,
@@ Line 277: / Line 275: @@
 | 03:11
 | Drain it in the morning and
 |-
@@ Line 311: / Line 310: @@
 | 03:43
 | Make small balls of the paste
 |-
@@ Line 335: / Line 335: @@
 | 03:59
 | Add 2 teaspoons of gram flour and spices
 |-
@@ Line 469: / Line 470: @@
 | 05:30
 | Procedure:
 Wash sorghum,
 |-
@@ Line 481: / Line 482: @@
 | 05:34
 | soya beans
 and soak them in water for 8 hours.

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

Debosmita at 11:37, 30 July 2020

Debosmita: Created page with "{|border=1 | Time | Narration |- | 00:00 | Welcome to the '''spoken tutorial''' on '''protein''' rich vegetarian recipes. |- | 00:05 | In..."