Difference between revisions of "Health-and-Nutrition/C2/Protein-rich-vegetarian-recipes/English"
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Revision as of 15:30, 23 July 2020
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| Title slide | Welcome to the spoken tutorial on protein rich vegetarian recipes.
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| Collage: Benefits of protein
Collage: Protein rich veg recipes |
In this tutorial, we will learn about:
1. Benefits of protein. 2. Some vegetarian recipes rich in protein. |
| Collage: Growth repair and maintenance
Image: Blood sugar levels Image: Importance of protein
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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
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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: 1. 70 grams or ½ cup paneer. 2. 70 grams or ½ cup curd. 3. 1 tablespoon roasted gram flour. |
| Image: Red chilli powder.
Image: Turmeric powder. Image: Curry leaves powder. Image: Garam masala powder. Image: Oil. Image: Salt.
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You will also need:
1. 1 teaspoon red chilli powder. 2. ½ teaspoon turmeric powder. 3. ½ teaspoon curry leaves powder. 4. ½ teaspoon garam masala powder. 5. 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
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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
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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.
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| Image: Green gram curry
Image: Curd Image: Sprouted green gram Image: Coriander leaves Image: Gram flour Image: Turmeric powder Image: Red chilli powder
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Next recipe is Green gram curry.
To make this recipe, you will need: 1. 100 grams or 3/4th cup curd. 2. 30 grams or 1/4th cup sprouted green gram. 3. ¼ cup washed and chopped coriander leaves. 4. 4 teaspoons gram flour. 5. ½ teaspoon turmeric powder. 6. 1 teaspoon red chilli powder. |
| Image: Mustard seeds
Image: Cumin seeds Image: Green chilli Image: Oil Image: Curry leaves Image: Salt
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You will also need:
1. ½ teaspoon mustard seeds. 2. ½ teaspoon cumin seeds. 3. 1 green chilli. 4. 1 teaspoon oil. 5. 4 to 5 curry leaves. 6. Salt to taste. |
| Image: Sprouts
Image: Soaking green gram |
I will now explain the 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
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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: Adding gram flour Image: Adding Spices Image: Whiskin 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
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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
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The third recipe is sorghum and soya dosa with sesame seeds mix.
To make this recipe, you will need: 1. 1.5 tablespoons of soya bean. 2. 2 teaspoons of sorghum. 3. 2 teaspoons of split black gram. 4. 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 seeds mix you will need:
1. 2 teaspoons roasted bengal gram. 2. 2 teaspoons split black gram. 3. 2 teaspoons sesame seeds. 4. 2 dry red chilies. 5. 1 sprig curry leaves. 6. 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
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Procedure:
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
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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
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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
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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
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The next recipe is bengal gram cutlets
To make this recipe, you will need: 1. 50 grams bengal gram sprouts. 2. 40 grams or 1.5 tablespoon curd. 3. 1 small shredded carrot. 4. 1 small onion finely chopped. 5. 15 grams or 1 tablespoon roasted gram flour. 6. 20 grams sesame seeds. |
| Image: Turmeric powder
Image: Chilli powder Image: Ginger garlic paste
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You will also require:
-½ teaspoon turmeric powder. -1 teaspoon chilli powder. -1 teaspoon ginger-garlic paste. -2 teaspoons 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
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Mix all the ingredients and make 4 balls out of it.
Flatten the balls into cutlets. Coat these cutlets with sesame seeds and keep it aside. |
| Image: Oil in a pan
Image: Shallow fry Image: Bengal gram patties
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Heat oil or ghee in a pan.
Shallow fry the cutlets 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.
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| Acknowledgement slide
Disclaimer slide |
This brings us to the end of this tutorial.
Thanks for joining. |
