Difference between revisions of "Health-and-Nutrition/C2/Vegetarian-recipes-for-adolescents/English"

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*Importance of nutrition during adolescence and
 
*Importance of nutrition during adolescence and
 
|-
 
|-
−
|Image:Sorghum and tomato cheela
+
|Image: Collage of vegetarian recipes
−
Image:Soybean cutlet
+
 
−
Image:Peanut curry
+
−
Image:Pearl millet and sorghum vegetable khichdi
+
−
Image:Sattu paratha with chutney
+
 
|
 
|
 
* How to prepare vegetarian recipes for adolescents such as:
 
* How to prepare vegetarian recipes for adolescents such as:
Line 34: Line 31:
 
*10 to 19 year old individuals are considered as adolescents
 
*10 to 19 year old individuals are considered as adolescents
 
|-
 
|-
−
|Image:Increase in height and weight (upward red arrow while editing)
+
|Image:Increase in height and weight  
 +
 
 
Image:Development of breasts
 
Image:Development of breasts
 +
 
Image:Brain development
 
Image:Brain development
 +
 
Image:Adolescent with friends
 
Image:Adolescent with friends
 +
 
|During this period there are:
 
|During this period there are:
 
*Physical
 
*Physical
Line 61: Line 62:
 
**pregnancy
 
**pregnancy
 
|-
 
|-
−
| Image:''' '''A girl in stress
+
| Image:A girl in stress
 
|
 
|
 
* During this period adolescents may also go through emotional changes such as-
 
* During this period adolescents may also go through emotional changes such as-
Line 68: Line 69:
 
**mood changes
 
**mood changes
 
|-
 
|-
−
|Image:Adolescent girl with friends
+
|Image:Adolescent girl eating with friends
 
Image: A girl refusing food
 
Image: A girl refusing food
 
|
 
|
 
* Also, during adolescence there are social developmental changes
 
* Also, during adolescence there are social developmental changes
 
** for example, there are changes in their lifestyle and food habits
 
** for example, there are changes in their lifestyle and food habits
−
 
  
 
*Their food choices may be affected by what their friends like or dislike
 
*Their food choices may be affected by what their friends like or dislike
Line 82: Line 82:
 
|-
 
|-
 
|Image:Icon for energy with 2000-2400
 
|Image:Icon for energy with 2000-2400
−
Image:Icon for protein with 40-55 grams
+
Image:Icon for protein with 40-55  
 
|
 
|
 
* An adolescent female requires-
 
* An adolescent female requires-
Line 88: Line 88:
 
**40-55 grams of protein per day
 
**40-55 grams of protein per day
 
|-
 
|-
−
|Image:Collage of vegetarian recipes while editing
+
|Image:Collage of vegetarian recipes  
 
|Let us look at some healthy vegetarian recipes for adolescents
 
|Let us look at some healthy vegetarian recipes for adolescents
 
|-
 
|-
Line 138: Line 138:
 
*Salt to taste
 
*Salt to taste
 
*1 teaspoon Drumstick leaves powder
 
*1 teaspoon Drumstick leaves powder
−
*2 tablespoon Sesame seeds
+
*2 teaspoon Sesame seeds
 
*1 teaspoon Oil
 
*1 teaspoon Oil
 
|-
 
|-
Line 145: Line 145:
 
Image:Soybeans in strainer
 
Image:Soybeans in strainer
  
−
Video: Washing soybeans
+
Video: Washing of soybeans
  
 
|To begin, we will first sprout the soybeans
 
|To begin, we will first sprout the soybeans
Line 190: Line 190:
 
|Image:Grounded Soybeans, bengal gram, in a bowl
 
|Image:Grounded Soybeans, bengal gram, in a bowl
  
−
Image:Beetroot grating
+
Image:Beetroot with grater
  
 
Image:Beetroot and peas in the bowl
 
Image:Beetroot and peas in the bowl
Line 206: Line 206:
 
|Image:Cutlets
 
|Image:Cutlets
  
−
Image:Cutlets in sesame seeds
+
Image: Cutlets in sesame seeds
  
−
Video:Coating of cutlets in sesame seeds
+
Video: Coating of cutlets in sesame seeds
  
−
Image:Cutlets coated with sesame seeds
+
Image: Cutlets coated with sesame seeds
  
−
Image:Cutlet on a pan
+
Image: Cutlet on a pan
  
−
Image:Soybean cutlet on a plate
+
Image: Soybean cutlet on a plate
 
|
 
|
 
*Then make small round cutlets of it
 
*Then make small round cutlets of it
Line 234: Line 234:
 
|Let us move on to our next recipe which is Sorghum and Tomato cheela
 
|Let us move on to our next recipe which is Sorghum and Tomato cheela
 
|-
 
|-
−
|Image:Sorghum
+
|Image: Sprouted Sorghum
  
 
Image:Gram flour
 
Image:Gram flour
Line 279: Line 279:
 
GIF:Calendar showing 2 days
 
GIF:Calendar showing 2 days
  
−
Image:Roasting of Sorghum on pan
+
Video:Roasting of Sorghum on pan
  
 
Image:Collage of stone grinder and mixer
 
Image:Collage of stone grinder and mixer
Line 293: Line 293:
 
*Next, make a powder of it using a stone grinder or a mixer
 
*Next, make a powder of it using a stone grinder or a mixer
 
|-
 
|-
−
|Image: Sorghum powder and gram flour
+
|Image: Sorghum powder and gram flour in a bowl
  
−
Collage of ingredients in the bowl
+
Image: Collage of ingredients in the bowl
  
−
Image:Ingredients in bowl
+
Image:Dry ingredients
  
−
Image:Curd in the ingredients
+
Image: Batter of cheela
−
 
+
−
Image:Spices in bowl
+
−
 
+
−
Image:Chopped onion and tomatoes
+
−
 
+
−
Image:Mixing ingredients
+
−
 
+
−
Image:Cheela batter
+
  
 
|Now, let us begin with the recipe:
 
|Now, let us begin with the recipe:
Line 331: Line 323:
 
*'''Protein'''
 
*'''Protein'''
 
*'''Magnesium'''
 
*'''Magnesium'''
−
*'''Zinc '''and
+
*Zinc and
−
*'''Fiber'''
+
*Fiber
 
|-
 
|-
 
|Image:Finger millet flour
 
|Image:Finger millet flour
Line 340: Line 332:
 
Image:Amaranth powder
 
Image:Amaranth powder
 
|
 
|
−
If Sorghum powder is not available you can use-
+
 
 +
 
 +
*If Sorghum powder is not available you can use-
 
**Finger millet powder or
 
**Finger millet powder or
 
**Pearl millet powder or
 
**Pearl millet powder or
Line 427: Line 421:
 
Image:Pressure cooker with whistle
 
Image:Pressure cooker with whistle
  
−
Image:Grind onion tomatoes and coconut
+
Image:Onion, tomatoes and coconut in grinder
  
−
Image:Collage of mixer and grinder
+
Image:Ground paste og onion, tomato and coconut
−
 
+
−
Image:Thick paste
+
  
 
|Procedure:
 
|Procedure:
Line 450: Line 442:
 
Image:Spices in the ground paste
 
Image:Spices in the ground paste
  
−
Image:Peanuts in the gravy
+
Image:Peanuts in the curry
  
−
Image:Saute the peanuts
+
Image:Water in the peanut curry
  
−
Video:Mixing of peanuts in gravy
+
Image:Peanut curry in a bowl
−
 
+
−
Image:Adding water in the gravy
+
−
 
+
−
Image:Peanut curry
+
  
 
|
 
|
Line 468: Line 456:
 
*Now add half cup of water to make the gravy and cook on low flame for 5 minutes
 
*Now add half cup of water to make the gravy and cook on low flame for 5 minutes
 
*Peanut curry is ready
 
*Peanut curry is ready
 +
 
|-
 
|-
−
|Image:White chickpeas
+
|Image: Collage of White chickpeas, whole bengal gram, kidney beans, cashew nuts
−
 
+
−
Image:Whole bengal gram
+
−
 
+
−
Image:Kidney beans
+
  
−
Image:Cashew nuts
 
 
|
 
|
 
*Incase, peanuts are not available you can also use:
 
*Incase, peanuts are not available you can also use:
Line 513: Line 497:
 
**'''Proteins'''
 
**'''Proteins'''
 
**'''Magnesium '''
 
**'''Magnesium '''
−
**'''Zinc''' and
+
**Zinc and
 
**'''Antioxidants'''
 
**'''Antioxidants'''
 
|-
 
|-
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*Nuts and legumes also contain''' Folate '''
 
*Nuts and legumes also contain''' Folate '''
 
*Adequate amount of''' Folate''' during adolescence will help
 
*Adequate amount of''' Folate''' during adolescence will help
−
**to prevent '''birth defects''' during pregnancy
+
**to prevent birth defects during pregnancy
 
|-
 
|-
 
|Image:Millet vegetable khichdi
 
|Image:Millet vegetable khichdi
Line 529: Line 513:
  
 
|-
 
|-
−
|Image:Amaranth
+
|Image: Collage of Amaranth, Kodo millet, Finger millet, Foxtail millet
  
−
Image:Kodo millet
 
−
 
−
Image:Finger millet
 
−
 
−
Image:Foxtail millet
 
 
|
 
|
 
*To prepare this recipe you can use a combination of-
 
*To prepare this recipe you can use a combination of-
Line 582: Line 561:
 
*½ teaspoon Cumin seeds
 
*½ teaspoon Cumin seeds
 
*1 teaspoon Curry leaves powder
 
*1 teaspoon Curry leaves powder
−
*¼ teaspoon Turmeric powder
 
 
*¼ teaspoon Red chilli powder
 
*¼ teaspoon Red chilli powder
 +
*¼ teaspoon Turmeric powder
 
*Salt to taste
 
*Salt to taste
 
*1 teaspoon Oil or Ghee
 
*1 teaspoon Oil or Ghee
 +
 +
|-
 +
|Image: Leaves powder
 +
 +
|Please note that the procedure for leaves powder has been explained earlier in the same tutorial
 +
 
|-
 
|-
 
|Image:Pearl Millet soaked in water
 
|Image:Pearl Millet soaked in water
Line 598: Line 583:
  
 
Image:Vegetables and spices in cooker
 
Image:Vegetables and spices in cooker
 +
 +
 
|Procedure:
 
|Procedure:
 
*First, soak the Pearl millet and Sorghum in water overnight
 
*First, soak the Pearl millet and Sorghum in water overnight
Line 612: Line 599:
  
 
Image:Cooker with whistle
 
Image:Cooker with whistle
 +
 +
GIF: Clock showing 15 minutes
  
 
Image:Millet vegetable khichdi in a bowl
 
Image:Millet vegetable khichdi in a bowl
Line 627: Line 616:
 
|
 
|
 
*This recipe is rich in:
 
*This recipe is rich in:
−
**Protein
+
**'''Protein'''
 
**'''Iron'''
 
**'''Iron'''
 
**'''Calcium '''
 
**'''Calcium '''
 
**'''Magnesium '''and
 
**'''Magnesium '''and
−
**'''Zinc'''
+
**Zinc
 
|-
 
|-
 
|Image:Stuffed paratha and chutney
 
|Image:Stuffed paratha and chutney
Line 648: Line 637:
 
*½ teaspoon Carom seeds
 
*½ teaspoon Carom seeds
 
|-
 
|-
−
|Image:Flax seeds
+
|Image:Flax seeds powder
  
 
Image:Dry mango powder
 
Image:Dry mango powder
  
−
Image:Garam masala powder
+
Image:Coriander powder
  
 
Image:Red chilli powder
 
Image:Red chilli powder
Line 669: Line 658:
 
*Salt to taste
 
*Salt to taste
 
*2 teaspoon Oil
 
*2 teaspoon Oil
 +
 
|-
 
|-
 
|Image:Roasted Bengal gram powder
 
|Image:Roasted Bengal gram powder
−
 
−
Image:Roasting bengal gram
 
  
 
Video:Stirring of bengal gram
 
Video:Stirring of bengal gram
Line 694: Line 682:
 
Image:Spices in bengal gram powder
 
Image:Spices in bengal gram powder
  
−
Image:Filling
+
Image:Binded filling
  
 
|Now to prepare the filling
 
|Now to prepare the filling
Line 720: Line 708:
 
*Now divide the dough into balls
 
*Now divide the dough into balls
 
|-
 
|-
−
|Image:Rolled dough with filling in center
+
|Image:Flat Rolled dough
 +
 
 +
Image: Flat rolled dough with filling in center
  
 
Video:Folding the filling in dough
 
Video:Folding the filling in dough
Line 728: Line 718:
 
Image:Rolled paratha
 
Image:Rolled paratha
  
−
Image:Paratha on pan
+
Image: Paratha on pan
  
 
Image:Stuffed paratha on a plate
 
Image:Stuffed paratha on a plate
Line 747: Line 737:
 
**Sprouted boiled Green gram
 
**Sprouted boiled Green gram
 
|-
 
|-
−
|Image:Paratha with chutney
+
|Image: Paratha with chutney
 
|The paratha can be served with sesame seed chutney
 
|The paratha can be served with sesame seed chutney
 
|-
 
|-
Line 766: Line 756:
 
*3-5 pieces of Tamarind
 
*3-5 pieces of Tamarind
 
|-
 
|-
−
|Image:Red chilli
+
|Image: DriedRed chilli
  
 
Image:Garlic pods
 
Image:Garlic pods
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|-
 
|-
 
|Image:Oil in a pan
 
|Image:Oil in a pan
−
 
−
Image:Dry ingredients on pan
 
  
 
Image:Roasted dry ingredients
 
Image:Roasted dry ingredients
  
−
Image:Ingredients in a bowl
+
Image:Ingredients in a grinder with tamarind
  
 
Image:Collage of mixer and grinder
 
Image:Collage of mixer and grinder
  
−
Image:Grind the ingredients
+
Image:Grounded ingredients
  
−
Image:Add water to the chutney
+
Image:Water in the chutney
  
 
Image:Thick paste consistency
 
Image:Thick paste consistency
Line 816: Line 804:
  
 
This recipe is rich in:
 
This recipe is rich in:
−
*Proteins
+
*'''Proteins'''
 
*'''Calcium '''
 
*'''Calcium '''
 
*'''Magnesium'''
 
*'''Magnesium'''
−
*'''Zinc''' and
+
*Zinc and
 
*'''Folate'''
 
*'''Folate'''
 
|-
 
|-

Latest revision as of 11:36, 8 August 2019

Visual Cue
Narration
Title Slide
  • Welcome to the Spoken Tutorial on Vegetarian recipes for adolescents
Image:Adolescent period

Image:Adolescent girl surrounded by healthy food

In this tutorial we will learn-
  • What is adolescence?
  • Importance of nutrition during adolescence and
Image: Collage of vegetarian recipes
  • How to prepare vegetarian recipes for adolescents such as:
    • Soybean cutlet
    • Sorghum and Tomato cheela
    • Peanut curry
    • Pearl millet and Sorghum vegetable khichdi and
    • Stuffed paratha with Sesame seed chutney
Image:Transition during adolescence

Image:10-year and 19-year old girl

First, let us understand what is the period of adolescence?

  • Adolescence is the period of transition from childhood to adulthood
  • 10 to 19 year old individuals are considered as adolescents
Image:Increase in height and weight

Image:Development of breasts

Image:Brain development

Image:Adolescent with friends

During this period there are:
  • Physical
  • Sexual
  • Mental and
  • Social developmental changes
Image:Adolescent girl with healthy food Now, let us look at the reasons for increased nutritional requirements during adolescence
Image:Increase in height

Image: Weighing scale

  • First, there is a rapid increase in physical growth such as:
    • height and
    • weight
Image:A sick girl

Image:A pregnant girl

  • Second, for providing nutritional support to the body during-
    • illness and
    • pregnancy
Image:A girl in stress
  • During this period adolescents may also go through emotional changes such as-
    • stress
    • anxiety and
    • mood changes
Image:Adolescent girl eating with friends

Image: A girl refusing food

  • Also, during adolescence there are social developmental changes
    • for example, there are changes in their lifestyle and food habits
  • Their food choices may be affected by what their friends like or dislike
Image:Adolescent girls surrounded by healthy food
  • Therefore, good nutrition is important to support these developmental changes
Image:Icon for energy with 2000-2400

Image:Icon for protein with 40-55

  • An adolescent female requires-
    • 2000-2400 calories and
    • 40-55 grams of protein per day
Image:Collage of vegetarian recipes Let us look at some healthy vegetarian recipes for adolescents
Image:Measuring cup
  • Before we begin, note that in all the recipes being explained in this tutorial
    • 1 cup is equal to 250 millilitres
Image:Soybean cutlet Our first recipe is Soybean cutlet:
Image:Soybeans

Image:Split bengal gram

Image:Beetroot

Image:Boiled peas

Image: Peanut powder

Image: Gram flour

For preparing this you will need:
  • ¼ cup Soybeans
  • ¼ cup split Bengal gram
  • ½ Beetroot
  • ¼ cup boiled Peas
  • 2 tablespoon Peanut powder
  • 1 teaspoon Gram flour
Image:Coriander powder

Image:Red chilli powder

Image:Dry mango powder

Image:Salt

Image:Drumstick leaves powder

Image:Sesame seeds

Image:Oil

  • 1 teaspoon Coriander powder
  • ½ teaspoon Red Chilli powder
  • ½ teaspoon dry Mango powder
  • Salt to taste
  • 1 teaspoon Drumstick leaves powder
  • 2 teaspoon Sesame seeds
  • 1 teaspoon Oil
Image:Soybeans soaked in water

Image:Soybeans in strainer

Video: Washing of soybeans

To begin, we will first sprout the soybeans
  • Soak the soybeans in water overnight
  • Drain the water and keep them on a strainer to remove excess water
  • Keep the soybeans in a cool and dry place away from direct heat
Image:Sprouted soybeans

GIF:3-4 days on a calendar

  • Everyday wash and drain the soybeans 2-3 times until sprouts appear
  • This will avoid spoilage of soybeans
  • It may take around 3-4 days for soybeans to sprout
Image:Split bengal gram in water

Image:Split bengal gram in a strainer

Image:Soybeans and split bengal gram in pressure cooker

Image:Water in pressure cooker along with soybean and split bengal gram

Image:Pressure cooker with whistle

Image:Blend soybeans and split bengal gram

  • Now, soak the split bengal gram overnight
  • Strain it the next day in a strainer
  • In a pressure cooker, cook split bengal gram and sprouted soybeans together
  • Use one cup of water and cook until one whistle
  • After cooling, blend soybeans and split bengal gram together to make a thick paste
Image:Drumstick leaves powder

Image:Drumstick leaves

Image:Collage of mixer and grinder

Now to make the drumstick leaves powder:
  • Roast the drumstick leaves on medium heat
  • Let it cool and make a powder of it using mixer or a grinder
Image:Grounded Soybeans, bengal gram, in a bowl

Image:Beetroot with grater

Image:Beetroot and peas in the bowl

Image:Mixture with spices, peanut powder, gram flour

Image:Mixed cutlet mixture

To prepare the cutlet mixture-
  • In a bowl take grounded soybeans and split bengal gram
  • Add grated beetroot and boiled peas
  • Now add peanut powder, gram flour and drumstick leaves powder
  • Add rest of the spices and mix it well
Image:Cutlets

Image: Cutlets in sesame seeds

Video: Coating of cutlets in sesame seeds

Image: Cutlets coated with sesame seeds

Image: Cutlet on a pan

Image: Soybean cutlet on a plate

  • Then make small round cutlets of it
  • Coat the cutlets evenly with sesame seeds on all sides
  • Now, heat the oil in a pan and cook the cutlets from both the sides
  • Soybean cutlet is ready
Image:Collage of nutrient functions This recipe is rich in:
  • Protein
  • Calcium
  • Iron
  • Magnesium
  • Omega 3 fatty acid
Image:Sorghum and tomato cheela Let us move on to our next recipe which is Sorghum and Tomato cheela
Image: Sprouted Sorghum

Image:Gram flour

Image:Drumstick leaves powder

For this recipe you will require:
  • 1/2 cup Sprouted sorghum
  • 2 tablespoon Gram flour
  • 1 teaspoon Drumstick leaves powder
Image:Tomato and onion

Image:Curd

Image:Red chilli powder

Image:Coriander powder

Image:Turmeric powder

Image: Salt

Image: Oil

  • 1 Tomato and ½ Onion
  • 1 tablespoon Curd
  • ½ teaspoon red Chilli powder
  • ½ teaspoon Coriander powder
  • ½ teaspoon Turmeric powder
  • Salt as per taste
  • 1 teaspoon Oil
Image:Drumstick leaves powder
  • Please note that the procedure to make leaf powder has been explained earlier
    • in the same tutorial
Image:Sprouted Sorghum and Sorghum powder First we will prepare the Sorghum powder using sprouted Sorghum
Image:Sorghum in sunlight

GIF:Calendar showing 2 days

Video:Roasting of Sorghum on pan

Image:Collage of stone grinder and mixer

Image:Sorghum in mixer

Image:Sorghum powder in mixer

Image:Sorghum powder

  • Dry the sprouted Sorghum in sunlight for a day or two
  • Now roast them on a low flame till it completely dries off
  • Next, make a powder of it using a stone grinder or a mixer
Image: Sorghum powder and gram flour in a bowl

Image: Collage of ingredients in the bowl

Image:Dry ingredients

Image: Batter of cheela

Now, let us begin with the recipe:
  • Take Sorghum powder and Gram flour in a bowl
  • Add rest of the ingredients and spices
  • Mix well and add water gradually
  • The batter should be thick pouring consistency
Image:Oil on pan

Image:Cheela on pan Image:Cooked cheela on pan

Image:Cheela on a plate

  • Heat a pan and grease it with oil.
  • Pour a spoonful of batter on the pan and spread it in circular motion
  • Cook the cheela on medium heat on both sides
  • Sorghum cheela is ready
Image: Collage of nutrient functions Sorghum is a good source of:
  • Protein
  • Magnesium
  • Zinc and
  • Fiber
Image:Finger millet flour

Image:Pearl millet powder

Image:Amaranth powder


  • If Sorghum powder is not available you can use-
    • Finger millet powder or
    • Pearl millet powder or
    • Amaranth powder


Image:Cheela and chutney

Image:Collage of chutneys, pickles and curd

Cheela can be eaten with:

  • Gooseberry chutney
  • Coconut chutney
  • Lemon pickle
  • Tomato chutney or
  • Curd
Image:Collage of Vitamin C rich fruits

GIF:Absorption of iron in intestine in presence of vitamin C rich foods

Gooseberries, Lemons, Tomatoes, Guava, Oranges are good sources of Vitamin C

  • Try to have food rich in Vitamin C with your meals
  • This will enhance Iron absorption in the body
Image:Girl with abdominal pain

Iron requirements are higher in adolescent females as compared to males

  • due to menstrual blood loss
Image:Peanut curry Let us move on to our next recipe which is Peanut curry
Image:Peanuts

Image:Ridge gourd

Image:Onions

Image:Tomato

Image:Fresh coconut pieces

To prepare this recipe you will need:
  • ½ cup Peanuts
  • ½ cup Ridge gourd
  • 1 medium sized Onion
  • 1 small Tomato
  • 4-5 pieces Coconut
Image:Ginger garlic paste

Image:Red chilli powder

Image:Coriander powder

Image:Turmeric powder

Image:Cumin seeds

Image:Salt

Image:Oil

  • ½ teaspoon ginger garlic paste
  • ¼ teaspoon red chilli powder
  • ¼ teaspoon coriander powder
  • ¼ teaspoon turmeric powder
  • ½ teaspoon cumin seeds
  • Salt as per taste
  • 1 teaspoon oil
Image:Peanuts in water

Image:Peanuts in Pressure cooker

Image:Pressure cooker with whistle

Image:Onion, tomatoes and coconut in grinder

Image:Ground paste og onion, tomato and coconut

Procedure:
  • First soak the peanuts in water overnight
  • Now pressure cook them in 1 cup of water for 2 whistles
  • Meanwhile grind the onion, tomato and coconut to make a thick paste
Image:Cumin seeds in oil

Image:Ginger garlic paste in cooking pot

Image:Ground paste in pot

Image:Ridge gourd in the ground paste

Image:Spices in the ground paste

Image:Peanuts in the curry

Image:Water in the peanut curry

Image:Peanut curry in a bowl

  • Heat oil in a cooking pot and add some cumin seeds and ginger garlic paste
  • Now add the grounded paste to it
  • Add pieces of ridge gourd and rest of the spices
  • Saute it for 2 minutes
  • Add the boiled peanuts in the cooking pot
  • Now add half cup of water to make the gravy and cook on low flame for 5 minutes
  • Peanut curry is ready
Image: Collage of White chickpeas, whole bengal gram, kidney beans, cashew nuts
  • Incase, peanuts are not available you can also use:
    • White Chickpeas
    • Whole Bengal Gram
    • Kidney Beans
    • Cashew Nuts
Image:Pumpkin

Image:Snake gourd

Image:Brinjal

Image:Capsicum

And if ridge gourd is not available then you may use:

  • Pumpkin
  • Snake gourd
  • Brinjal or
  • Capsicum
Image:Peanuts

Image:Fat droplets

Image:Collage of nutrient functions

Peanuts contain good quality fats

  • They are also excellent sources of :
    • Proteins
    • Magnesium
    • Zinc and
    • Antioxidants
Image:Collage of Nuts, oil seeds and legumes

Image:Birth defects

  • Nuts and legumes also contain Folate
  • Adequate amount of Folate during adolescence will help
    • to prevent birth defects during pregnancy
Image:Millet vegetable khichdi Next we will learn the recipe for Pearl millet and Sorghum vegetable khichdi
Image: Collage of Amaranth, Kodo millet, Finger millet, Foxtail millet
  • To prepare this recipe you can use a combination of-
    • Amaranth or
    • Kodo millet or
    • Finger millet or
    • Foxtail millet
Image:Pearl millet

Image:Sorghum

Image:Green gram

Image:Peanuts

Ingredients required for this recipe are:
  • ⅓ cup Pearl millet
  • ⅓ cup Sorghum
  • ⅓ cup Green gram
  • 1 tablespoon Peanuts
Image:Mix vegetables

Image:Onion

  • ½ cup of mixed vegetables such as
    • Carrots
    • Frenchbeans
    • Peas
  • ½ medium sized Onion
Image:Cumin seeds

Image:Curry leaves powder

Image:Red chilli powder

Image:Turmeric powder

Image:Salt

Image:Oil and ghee

  • ½ teaspoon Cumin seeds
  • 1 teaspoon Curry leaves powder
  • ¼ teaspoon Red chilli powder
  • ¼ teaspoon Turmeric powder
  • Salt to taste
  • 1 teaspoon Oil or Ghee
Image: Leaves powder Please note that the procedure for leaves powder has been explained earlier in the same tutorial
Image:Pearl Millet soaked in water

Image:Sorghum soaked in water

Image:Oil in a pressure cooker

Image:Cumin seeds and onion in oil

Image:Vegetables in cooker

Image:Vegetables and spices in cooker


Procedure:
  • First, soak the Pearl millet and Sorghum in water overnight
  • Strain it the next morning and keep it aside
  • Heat oil or ghee in a pressure cooker
  • To it add cumin seeds and sliced onion
  • Add the vegetables, spices, salt and mix well
Video:Sauteing of vegetables

Image:Pearl millet,sorghum and green gram in cooker

Image:Water in cooker

Image:Cooker with whistle

GIF: Clock showing 15 minutes

Image:Millet vegetable khichdi in a bowl

  • Saute it for 2 minutes
  • Add pearl millet, sorghum and green gram in the cooker
  • Now add 2 cups of water and cover the pressure cooker
  • Cook on high flame until 3 whistles
  • Then cook for 15 minutes on low flame
  • Pearl millet and sorghum vegetable khichdi is ready
Image:Collage of nutrient functions
  • This recipe is rich in:
    • Protein
    • Iron
    • Calcium
    • Magnesium and
    • Zinc
Image:Stuffed paratha and chutney Now we come to our last recipe which is stuffed paratha with Sesame seed chutney
Image:Whole wheat flour

Image:Bengal gram and onion

Image:Carom seeds

To prepare this recipe you will require:
  • 1 cup whole Wheat flour
  • ½ cup Bengal gram
  • ½ medium sized Onion
  • ½ teaspoon Carom seeds
Image:Flax seeds powder

Image:Dry mango powder

Image:Coriander powder

Image:Red chilli powder

Image:lemon

Image:Salt

Image:Oil

  • 1 teaspoon Flax seeds powder
  • ½ teaspoon Coriander powder
  • ½ teaspoon dry Mango powder
  • ¼ teaspoon red Chilli powder
  • 1 Lemon
  • Salt to taste
  • 2 teaspoon Oil
Image:Roasted Bengal gram powder

Video:Stirring of bengal gram

Image:Roasted bengal gram on a plate

Image:Collage of Mixer and grinder

Image:Powdered roasted bengal gram

First we will see how to make roasted bengal gram powder:
  • Heat a pan and roast bengal gram for 2-3 minutes
  • Stir it continuously to avoid burning
  • Once it is roasted, keep it aside for cooling
  • Now, grind the roasted bengal gram into fine powder
Image:Bengal gram powder

Image:Bengal gram powder, chopped onions in a bowl

Image:Spices in bengal gram powder

Image:Binded filling

Now to prepare the filling
  • First mix the roasted bengal gram powder and chopped onions
  • Now add red chilli powder, dry mango powder, coriander powder, salt and mix well
  • Add some lime juice and water to bind the filling
Image:Whole wheat flour in a bowl

Image:Flax seeds, salt and carom seeds in flour

Image:Adding water in flour

Image:Kneaded soft dough

Image:Dough balls

Let us see how to prepare the paratha
  • Take whole wheat flour in another bowl and add flax seeds, carom seeds and salt
  • Add required amount of water and prepare a soft dough
  • Now divide the dough into balls
Image:Flat Rolled dough

Image: Flat rolled dough with filling in center

Video:Folding the filling in dough

Image:Enfolded dough with filling

Image:Rolled paratha

Image: Paratha on pan

Image:Stuffed paratha on a plate

  • Roll out to make parathas and fill a portion of filling in the center
  • Enfold the filling properly and make flat balls
  • Now roll it again to make a paratha
  • Heat pan and cook the paratha from both sides
  • Stuffed paratha is ready
Image:Boiled split bengal gram

Image:Sprouted boiled green gram

  • For the filling if roasted Bengal gram is not available you can use:
    • Boiled split Bengal gram
    • Sprouted boiled Green gram
Image: Paratha with chutney The paratha can be served with sesame seed chutney
Image:Sesame chutney

Image:Sesame seeds

Image:Split bengal gram

Image:Coconut pieces

Image:Tamarind

For preparing Sesame seed chutney you will need:
  • ¼ cup Sesame seeds
  • 1 tablespoon split Bengal gram
  • 4-5 pieces of fresh Coconut
  • 3-5 pieces of Tamarind
Image: DriedRed chilli

Image:Garlic pods

Image:Cumin seeds

Image:Salt

Image:Oil

  • 1 dried red Chilli
  • 2-3 Garlic pods
  • 1 teaspoon Cumin seeds
  • Salt to taste
  • 1 teaspoon Oil
Image:Oil in a pan

Image:Roasted dry ingredients

Image:Ingredients in a grinder with tamarind

Image:Collage of mixer and grinder

Image:Grounded ingredients

Image:Water in the chutney

Image:Thick paste consistency

Image:Sesame seed Chutney

Procedure:

  • Heat oil in a pan
  • Roast the Sesame seeds, Bengal gram, Garlic, Coconut, red Chilli and Cumin seeds
  • Roast it for 2 minutes
  • After removing it from flame add salt and tamarind
  • Grind all the ingredients
  • Add half cup of water to make a smooth paste
  • Sesame seed chutney is now ready
Image:Collage of nutrients


This recipe is rich in:

  • Proteins
  • Calcium
  • Magnesium
  • Zinc and
  • Folate
Image:Skeletal and muscular development

Image:Osteoporosis in women

  • These nutrients will help in muscle and skeletal development
  • It is important to get adequate amount of Calcium through diet
    • from an early age
  • Deficiency of Calcium can lead to osteoporosis in females in later stages
Image:Collage of vegetarian recipes
  • All of the recipes in this tutorial are rich in nutrients which are required for -
    • adequate growth during adolescence
Acknowledgment Slide This brings us to the end of this tutorial on vegetarian recipes for adolescents.

Thanks for joining

Contributors and Content Editors

Bellatony911, Misbah

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