Difference between revisions of "Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English"

Image: Collage of food sources of folate

Image: Collage of folate rich vegetarian recipes

Image: Collage of ways to reduce folate loss

1. Food sources rich in folate

2. Preparation of a few vegetarian recipes

3. Ways to prevent the loss of folate from food

Image: Folate symbol

Folate is one of the important B vitamins.

Image: Cell growth and repair

Image: Pregnant woman

Let us see a few examples.

Folate is essential for cell growth and repair.

It is also needed for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

Image: Symbol of folate

Image: Collage of beans, pulses

Image: Collage of green leafy vegetables

Image: Spinach

Image: Amaranth leaves

Image: Colocasia leaves

Image: Agathi leaves

Image: Collage of cauliflower, drumsticks, ladies finger.

Beans and pulses are excellent sources.

Green leafy vegetables are also rich in folate.

For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves.

Some vegetables like cauliflower, drumsticks and ladies finger also have folate.

The first recipe is chickpeas chutney.

Image: Sesame seeds

Image: Beetroot

Image: Curd

Image: Lemon Juice

Image: Garlic cloves

Image: Cumin powder

1. 2 tablespoon chickpeas

2. 1 teaspoon roasted sesame seeds

3. ¼ beetroot

4. 1 tablespoon curd

5. Juice of 1 lemon

6. 2-3 cloves of garlic

7. ¼ teaspoon cumin powder

Image: Salt

1. 1 tablespoon of oil

2. Salt according to your taste

Image: Washing the chickpeas

Image: Chickpeas on a strainer

Image: Placing a cover

Image: Chickpeas tied in cloth

I will first explain the procedure for sprouting.

Wash and soak chickpeas in water overnight.

Later, rinse and drain the water and keep the chickpeas on a strainer to sprout.

Keep the chickpeas covered.

You can even tie them in a clean cotton or a muslin cloth.

It may take 1-2 days for the sprouts to appear.

Image: Pressure cooker

Image: Pressure cooked on medium flame

Image: Opening the pressure cooker after cooling

Once the sprouts appear, pressure cook them with half cup of water.

Cook on medium flame for 3 to 4 whistles.

Let the pressure release on its own and then open the cooker.

Image: Smooth paste

Image: Chickpeas dip

Add the rest of the ingredients and make a smooth paste.

Chickpeas chutney is ready.

Image: Sliced carrots and cucumbers with dip

You can even dip sliced carrots, cucumbers in it and eat it.

Image: Split black gram

Image: Roasted sunflower seeds

Image: Fenugreek seeds

Image: Oil and ghee

Image: Salt

1. ¼ cup or 50 grams of Bengal gram

2. ¼ cup or 30 grams of split black gram

3. 1 tablespoon sunflower seeds

4. ½ teaspoon fenugreek seeds

5. 1 teaspoon oil or ghee

6. Salt to taste

Image: Sprouted finger millet

Image: Dry roasting

Image: Keeping sprouted finger millet in sunlight

Image: Grinding to make powder

To prepare it, first sprout the finger millet and then dry it.

Dry it by roasting or by keeping it in sunlight.

Finally, grind it to make the powder.

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Idli batter

Wash and soak Bengal gram in a bowl overnight.

In a separate bowl, soak the split black gram and fenugreek seeds together.

Next morning, rinse and drain off the excess water.

Grind Bengal gram, split black gram and fenugreek seeds in a mixer.

Make a smooth paste.

If needed, add 2-3 tablespoons of water while grinding.

Image: Adding finger millet powder

Image: Adding salt

Image: Covered bowl

Cover and allow the batter to ferment in a warm place for 6-8 hours.

Image: Greasing idli plates with oil

Image: Batter on idli plates

Image: Garnishing with sunflower seeds

Pour the batter into the plates.

Garnish with some roasted sunflower seeds on top of the batter.

Image: Steamer

Image: Cooking without whistle in a cooker

Image: Steamer or cooker with water

Image: Idli

Image: Served with chutney

If you do not have a steamer, you can also use a cooker without the whistle.

Fill ¼ of the cooker or steamer with water and steam the idlis.

Bengal gram idlis are ready.

You can have it with coconut or peanut chutney.

Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

1. 20 grams or 2 tablespoons of sprouted moth bean

2. 2 tablespoon of roasted peanuts

3. 1 tablespoon of grated coconut

4. ½ tomato

5. ½ onion

6. ½ teaspoon cumin seeds

Image: Red chili powder

Image: Turmeric powder

Image: Cumin powder

1. ½ teaspoon red chili powder

2. ½ teaspoon turmeric powder

3. ½ teaspoon cumin powder

Image: Salt

1. 1 tablespoon of oil or ghee

2. Salt to taste

Image: Oil in pan

Image: Cumin seeds in pan

Image: Adding paste in pan

Image: Cooking the paste

Image: Adding spices and mixing

Image: Adding cluster beans and sprouted moth bean

Heat oil in a pan and add cumin seeds.

Once they crackle, add the prepared paste.

Let the paste cook well until the raw onion smell goes away.

Then add the spices and salt in it.

Mix it well and let it cook for 3 to 5 minutes.

Next, add the chopped cluster beans and sprouted moth beans.

Image: Mixing and adding water

Image: Covering and cooking

Image: Cluster beans and sprouted moth bean curry

Cover the pan and let it cook on low flame for about 10-15 minutes.

Cluster beans and sprouted moth bean curry is ready.

Image: Sprouted green gram and moth beans

Image: French beans and cluster beans

French beans can also be used instead of cluster beans.

Image: Curd

Image: Peanuts

Image: Onion

Image: Roasted gram flour

Image: Green chili

Image: Curry leaves

1. ½ bundle or 100grams of spinach

2. 3 tablespoons of curd

3. 1 tablespoon of roasted peanuts

4. ½ onion

5. 1 teaspoon roasted gram flour

6. 1 green chili

7. 1 sprig of curry leaves

Image: Turmeric powder

Image: Cumin powder

Image: Mustard seeds

1. ½ teaspoon turmeric powder

2. ¼ teaspoon cumin powder

3. ¼ teaspoon mustard seeds

Image: Salt

Image: Water in vessel

Image: Stand in the vessel

Image: Spinach leaves on the stand

Image: Cover and steam

Image: Chopped steamed spinach

Wash the spinach leaves thoroughly and remove its stems.

Now steam the spinach leaves.

Fill ¼ of a vessel with water.

Place a stand in the center of the vessel.

Take spinach leaves in a steel plate and place it on the stand.

Cover the vessel and cook on medium flame for 2 minutes.

Remove the steamed spinach, let it cool and then chop it finely.

Image: Collage of salt, turmeric powder, roasted gram four

Image: Whisked curd

Add salt, turmeric powder, cumin powder and roasted gram flour.

Whisk it well.

Image: Adding onions, green chilies, and chopped garlic

Image: Sautéing of onions

Image: Whisked curd in pan

Image: Adding cumin powder

Image: Curry boiling

Image: Adding chopped steamed spinach

Then, add chopped garlic, onions, green chili and sauté well.

Once the onions turn pink, add the whisked curd to it.

Add cumin powder and cook for 2-3 minutes.

Add ¼ cup of water and bring the curry to a boil.

Switch off the flame and then add chopped steamed spinach.

Image: Spinach and yoghurt curry

Image: Folate content of the curry

Spinach and yoghurt curry is ready.

1 bowl of this curry will give about 123 micrograms of folate.

Image: Raw folate rich foods

So, based on the raw ingredients, folate content of these recipes is calculated.

Image: Cooking on medium flame

GIF: Cross mark with repetitive heating

Image: Collage of Soaking pulses and beans

Image: Reduced cooking duration

Cook on low to medium flame.

Avoid repetitive heating of food.

Soak pulses and beans overnight before cooking.

This will reduce the cooking duration.

Image: Absorption of folate

Image: Fermenting

Image: Roasting

Image: Collage of steaming, sautéing and boiling

Image: Collage of Sprouting and cooking beans

Image: Collage of ways to increase folate content

Thus, steam or sauté vegetables instead of boiling.

Sprouting and cooking of whole beans will enhance its folate content.

To ensure adequate folate intake in your diet, remember these few points.

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