Difference between revisions of "Health-and-Nutrition/C2/Magnesium-rich-vegetarian-recipes/English"
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| − | || Collage: | + | || Collage: Recipes |
|| In this tutorial, we will learn about few '''magnesium '''rich vegetarian recipes | || In this tutorial, we will learn about few '''magnesium '''rich vegetarian recipes | ||
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| − | || | + | ||Image: Magnesium symbol |
Image: Body | Image: Body | ||
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|| To prepare this recipe, you will need: | || To prepare this recipe, you will need: | ||
| − | + | * ¼ cup sprouted moth beans | |
| − | + | *1 cup washed and chopped spinach | |
| − | + | *1 tablespoon Bengal gram flour | |
| − | + | * 4 to 5 cloves of garlic | |
| − | + | * 1 tsp lemon juice | |
| − | + | * 1 tablespoon roasted sesame seeds | |
And salt to taste | And salt to taste | ||
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|| You also need: | || You also need: | ||
| − | + | * 1 teaspoon red chili powder | |
| − | + | * 3 teaspoons of oil | |
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For this recipe, you need: | For this recipe, you need: | ||
| − | + | *2 tablespoons of sunflower seeds | |
| − | + | * 1 green chilli | |
| − | + | *4 to 5 cloves of garlic | |
| − | + | *1 small chopped tomato | |
| − | + | * Salt to taste | |
| − | + | * ½ teaspoon oil or ghee | |
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For this recipe, you will need: | For this recipe, you will need: | ||
| − | + | *1/4 cup wheat flour | |
| − | + | * 2 tablespoons sprouted cowpea | |
| − | + | *1 tablespoon sesame seeds | |
| − | + | *1 green chilli | |
| − | + | *1 teaspoon cumin seeds | |
| − | + | *½ teaspoon turmeric powder | |
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|| You also need: | || You also need: | ||
| − | + | *Salt to taste | |
| − | + | *2 teaspoons oil or ghee | |
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For this recipe, you will need:: | For this recipe, you will need:: | ||
| − | + | * ¼ cup Bengal gram sprouts | |
| − | + | * 1 cup washed fenugreek leaves | |
| − | + | * 1 medium chopped tomato | |
| − | + | * 1 medium onion | |
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|| You will also need: | || You will also need: | ||
| − | + | * ½ teaspoon turmeric powder | |
| − | + | * 1 teaspoon red chilli powder | |
| − | + | * 1 tablespoon roasted peanut powder | |
| − | + | * 1 teaspoon oil | |
And salt to taste | And salt to taste | ||
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For this recipe, you need: | For this recipe, you need: | ||
| − | + | * 100 grams of amaranth leaves | |
| − | + | * 4 cloves of garlic | |
| − | + | * 1 small onion | |
| − | + | * 2 tablespoons grated coconut | |
| − | + | * Pinch of turmeric | |
| − | + | * Salt to taste | |
You will also require 1 teaspoon of oil. | You will also require 1 teaspoon of oil. | ||
Revision as of 11:29, 27 July 2020
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| Title slide | Welcome to Spoken tutorial on Magnesium rich vegetarian recipes. |
| Collage: Recipes | In this tutorial, we will learn about few magnesium rich vegetarian recipes |
| Image: Magnesium symbol
Image: Body Image: Type 2 Image: Bones and teeth Image: Energy production Image: DNA
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Magnesium is a mineral which is an essential nutrient required by the body
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| Collage: Functions of magnesium
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The importance of magnesium has been explained in another tutorial.
Please visit our website for this tutorial.
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| Image: Beans
Image: Nuts Image: Seeds Image: Grains Image: Absorption Image: Fermentation Image: Roasting Image: Germination Image: Cooking Image: Soaking |
Magnesium is present in beans, nuts, seeds and grains.
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Image: Moth bean cutlet |
Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.
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Image: Spinach Image: Garlic Image: Lemon juice Image: Sesame seeds
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To prepare this recipe, you will need:
And salt to taste |
| Image: salt
Image: Red chili powder Image: Bengal gram flour Image: Oil
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You also need:
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| Image: Sprouts
Image: Soaked moth beans Image: Muslin cloth Image: Tied in cloth
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Procedure:
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| Image: Sprouts
Image: Beans in the mixer jar Image: Coarse mixture Image: Heat pan Image: Roasting sesame seeds Image: Cooling sesame seeds
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Once the sprouts are ready add garlic to it and grind it into a coarse paste
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| Image: Sprouts paste in a bowl
Image: All ingredients Image: Spices and salt Image: Lemon juice Image: Mixed paste Image: Water addition if needed Image: 4 portions Image: Shaping into Cutlet
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To make the cutlet, take the sprouts paste in a bowl.
Add roasted sesame seeds, spinach, gram flour, lemon juice and all the spices. Mix them well. If the paste is dry, add 1 tablespoon water. Divide the paste into 4 portions and shape them into cutlets.
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| Image: Heat oil
Image: Fry cutlets Image: Frying on both sides Image: Final cutlets |
Heat the oil in a pan.
Shallow fry the cutlets on medium heat till both sides turn golden brown. Moth beans spinach cutlets are ready. 4 cutlets contains around 208 mg of magnesium
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| Image: Chutney
Image: Sunflower seeds Image: Green chilli Image: Garlic Image: Chopped tomato Image: salt Image: oil
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Our next recipe is sunflower seeds chutney (dip).
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| Image: Pan with sunflower seeds
Image: Roasting Sunflower seeds Image: Cool sesame seeds Image: Oil in pan Video: Roasting Tomatoes Image: Roasted Tomatoes Image: Cool tomato
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Procedure:
Roast sunflower seeds till they turn light brown on medium heat. Then allow them to cool. Heat oil or ghee in a pan and saute the chopped tomato. Keep it aside to cool
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| Image: Combined ingredients
Image: Mixer or grinder Image: smooth paste Image: Final chutney
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Grind both into a smooth paste along with garlic, chilli, salt and water.
Sunflower seeds chutney is ready. 2 tablespoons of this chutney contains around 133 mg of magnesium.
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| Image: Cow pea sprouts paratha
Image: Wheat flour Image: Cowpea Image: Sesame seeds Image: Green chilli Image: Jeera Image: Turmeric powder
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Next recipe is sprouted cowpea paratha (stuffed flat bread).
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Image: Oil or ghee Image: Salt
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You also need:
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| Image: Sprouts
Image: Grind Image: Coarse mixture Image: Oil in pot Image: Cumin Image: Sesame seeds Image: Sesame seeds turning brown Image: Adding bean mixture Image: Spices Image: Mix well Image: Cool
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First, make a coarse paste of sprouted cowpea with green chili using a mixer.
If the mixer is not available you can use a stone grinder. Heat oil in a pan add cumin seeds and sesame seeds one by one Saute till they change color. Add the cowpea paste and saute for another 2 minutes. Then add salt and turmeric powder and cook for 5 minutes. Keep it aside to cool.
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| Image: Flour
Image: Dough Image: 1 portion of dough Image: Flattened dough Image: Bean mixture
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To make the paratha take the flour in a bowl.
Knead a dough out of it by adding sufficient water. Flatten the dough using a rolling pin. Place the cowpea paste on the flattened dough. Cover from all sides. Dust some flour and roll it into a paratha.
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| Image: cover the mixture
Image: Dust flour Image: Flatten it like roti Image: Heat a pan Image: Cook on both sides Image: Apply ghee or oil Image: Final image
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Heat a pan and cook the paratha on both sides by applying ghee or oil.
Cowpea sprouts paratha is ready. One paratha contains around 173 mg of magnesium.
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| Image: Bengal gram fenugreek sabzi
Image: Bengal gram sprouts Image: Fenugreek leaves Image: Tomato Image: Onion Image: Turmeric powder |
Next recipe is sprouted bengal gram dry curry.
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| Image: Red chili powder
Image: Salt Image: Oil
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You will also need:
And salt to taste
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| Image: Pressure cook sprouts
Image: Pressure released Image: Heat oil Image: Add onions and fry Image: Onions change color Image: Add tomatoes Image: Soft tomatoes
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Procedure:
Pressure cook sprouted bengal gram until 2 whistles. Wait till the pressure is released. Heat oil in a pan, add onions and fry till they change color. Add the tomatoes and cook till they become soft.
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| Image: add fenugreek leaves
Image: Mix well and cook Image: Spices Image: Sprouts Image: Close and cook Image: Final sabzi
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Add fenugreek leaves and cook for 5 minutes.
Now add the spices and sprouted bengal gram and mix well. To this, add peanut powder Cover the pan and cook for 5 to 10 minutes. Sprouted bengal gram curry is ready. ½ bowl of this curry contains around 141 mg of magnesium.
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| Image: Amaranth leaves sabzi
Image: Amaranth leaves Image: Onion Image: Garlic Image: Green chilli Image: Salt Image: Turmeric Image: Coconut
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The last recipe is amaranth leaves stir fry.
You will also require 1 teaspoon of oil. |
| Image: Amaranth leaves
Image: Oil Image: Garlic green chili and onion Image: Color change Image: Amaranth leaves Image: Mix well Image: Cook for 5 to 7 minutes |
Procedure:
Heat oil in a pan. Add garlic, green chili and onions Fry till they change color. Now add the amaranth leaves and mix well. Close and cook for 5 to 7 minutes. |
| Image: Spices
Image: Add coconut powder Image: Cook for 5 min Image: Sprouted bengal gram curry
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Add salt and turmeric and cook for 1 min.
To this add the grated coconut and cook for 5 min. Amaranth leaves stir fry is ready. ½ bowl of this stir fry contains around 209 milligrams of magnesium.
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| Collage: recipes | Include these magnesium rich recipes in your daily diet for good health. |
| Acknowledgement slide | This brings us to the end of this tutorial
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