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

Collage: Protein rich veg recipes

1. Benefits of protein.

2. Some vegetarian recipes rich in protein.

Image: Blood sugar levels

Image: Importance of protein

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.

Image: Milk and milk products

Image: Pulses

Image: Nuts and seeds

Milk and milk products, pulses, nuts and seeds are good sources of protein.

Image: Paneer masala

Image: Paneer

Image: Curd

Image: Gram flour

Our first recipe is paneer masala (cottage cheese curry)

To make this recipe, you will need:

• 70 grams or ½ cup paneer

• 70 grams or ½ cup of curd

• 1 tablespoon, roasted gram flour

Image: Turmeric powder

Image: Curry leaves powder

Image: Garam masala powder

Image: Oil.

Image: Salt.

• 1 teaspoon red chilli powder

• ½ teaspoon turmeric powder

• ½ teaspoon curry leaves powder

• ½ teaspoon garam masala powder

• 1 teaspoon oil or ghee

Salt to taste.

Image: Spices

Image: Salt

Image: Curry leaves powder

Image: Gram flour

Image: Whisk to combine

Image: Paneer pieces

Image: Cover the bowl

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: Saute paneer

Image: golden brown paneer

Image: Sauteed paneer

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.

Half bowl of paneer masala has 22 grams of protein.

Image: Curd

Image: Sprouted green gram

Image: Coriander leaves

Image: Gram flour

Image: Turmeric powder

Image: Red chilli powder

To make this recipe, you will need:

• 100 grams or 3/4th cup of curd

• 30 grams or 1/4th cup sprouted green gram

• ¼ cup washed and chopped coriander leaves

• 4 teaspoons gram flour

• ½ teaspoon turmeric powder

• 1 teaspoon red chilli powder

Image: Cumin seeds

Image: Green chilli

Image: Oil

Image: Curry leaves

Image: Salt

• ½ teaspoon mustard seeds

• ½ teaspoon cumin seeds

• 1 green chilli

• 1 teaspoon oil

• 4 to 5 curry leaves

• And salt to taste

Image: Soaking green gram

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: 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

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: 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

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: Adding the moong balls

Image: Green gram curry

Once the mixture thickens add the steamed balls and cook for 1 min.

Green gram curry is ready.

Half bowl of this curry has around 17 grams of protein

Image: Soyabean

Image: Sorghum

Image: Urad dal

Image: Methi seeds

To make this recipe, you will need:

• One and a half tablespoons of soya bean

• 2 teaspoons of sorghum

• 2 teaspoons of split black gram

• And 1 teaspoon fenugreek seeds

Image: Black gram dal

Image: Sesame seeds

Image: Red chillies

Image: Curry leaves

Image: Salt to taste

Image: Oil

• 2 teaspoons roasted bengal gram

• 2 teaspoons split black gram

• 2 teaspoons sesame seeds

• 2 dry red chilies

• 1 sprig curry leaves

• And salt to taste

You will also need 1 teaspoon oil or ghee

Image: Fenugreek seeds

Image: Ground paste

Image: Fermentation

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: Roast red chillies and curry leaves

Image: Roast bengal gram and sesame seeds

Image: Roast until light brown

Image: Cool the dal

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: Add salt to fermented batter

Image: Heat oil

Image: Spreading the batter into a dosa

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: Close and cook

Image: Sorghum soy dosa

Cover with a lid until dosa is cooked.

Sorghum and soya dosa is ready.

2 dosas have around 17 grams of protein

Image: Curd

Image: Carrot

Image: Onion

Image: Roasted bengal gram flour

Image: Sesame seeds

To make this recipe, you will need:

• 50 grams bengal gram sprouts

• 40 grams or one and a half tablespoon curd

• 1 small shredded carrot

• 1 small onion finely chopped

• 15 grams or 1 tablespoon, roasted gram flour

• And 20 grams sesame seeds

Image: Chilli powder

Image: Ginger garlic paste

• ½ teaspoon turmeric powder

• 1 teaspoon chilli powder

• 1 teaspoon ginger-garlic paste

• 2 teaspoons oil or ghee

• And salt to taste

Image: Mashed bengal gram sprouts

Image: Onion, carrot, bengal gram flour

Image: Mix well

Image: Spices, salt

Image:Ginger garlic paste

Image: Curd

Pressure cook bengal gram sprouts until 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: 4 rounds

Image: Flatten into patties

Image: Coat with sesame seeds

Flatten the balls into cutlets.

Coat these cutlets with sesame seeds and keep it aside.

Image: Shallow fry

Image: Bengal gram patties

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: Methionine and lysine

Image: combination of food

Image: Eating together

Pulses are low in methionine and grains are low in lysine.

Therefore, different food groups have been combined to prepare these recipes.

Eating them together will compensate for the insufficient amino acids in food.

This is called complementary action of protein.

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