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

Collage: Sources of magnesium

Collage: Recipes

• Benefits of magnesium

• Vegetarian sources of magnesium

• Magnesium-rich veg recipes.

Image: Body

Image: Type 2

Image: Bones and teeth

Image: Energy production

Image: DNA

It is among the Type 2 nutrients which has been explained in another tutorial.

Please visit our website for this tutorial.

Magnesium is required for healthy bones and teeth as well.

We also need magnesium for energy production and DNA synthesis.

Image: Nuts

Image: Seeds

Image: Grains

Image: Absorption

Image: Fermentation

Image: Roasting

Image: Germination

Image: Cooking

Image: Soaking

Intake of magnesium and its absorption in the body both are equally important.

Fermentation, roasting, germination and cooking improves the absorption.

Soaking beans before cooking also does the same.

Image: Moth bean cutlet

Image: Spinach

Image: Garlic

Image: Lemon juice

Image: Sesame seeds

• 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

Image: Red chili powder

Image: Bengal gram flour

Image: Oil

• 1 teaspoon red chili powder

• 3 teaspoons of oil

Image: Soaked moth beans

Image: Muslin cloth

Image: Tied in cloth

For sprouting, soak moth beans overnight.

Drain it in the morning and tie them in a clean muslin cloth.

Leave them in a warm place to germinate for 2 days.

Please note that different ingredients take different time for germination.

Image: Beans in the mixer jar

Image: Coarse mixture

Image: Heat pan

Image: Roasting sesame seeds

Image: Cooling sesame seeds

You can use a mixer or a stone grinder to make the paste.

Heat a pan and roast the sesame seeds till they turn light golden.

Let them cool.

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

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.

Image: Fry cutlets

Image: Frying on both sides

Image: Final cutlets

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

Image: Sunflower seeds

Image: Green chilli

Image: Garlic

Image: Chopped tomato

Image: salt

Image: oil

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

Image: Roasting Sunflower seeds

Image: Cool sesame seeds

Image: Oil in pan

Video: Roasting Tomatoes

Image: Roasted Tomatoes

Image: Cool tomato

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

Image: Mixer or grinder

Image: smooth paste

Image: Final chutney

Sunflower seeds chutney is ready.

2 tablespoons of this chutney contains around 133 mg of magnesium.

Image: Wheat flour

Image: Cowpea

Image: Sesame seeds

Image: Green chilli

Image: Jeera

Image: Turmeric powder

The procedure for making sprouts has been explained earlier in this tutorial.

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

Image: Oil or ghee

Image: Salt

• Salt to taste

• 2 teaspoons oil or ghee

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

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.

Image: Dough

Image: 1 portion of dough

Image: Flattened dough

Image: Bean mixture

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.

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

Cowpea sprouts paratha is ready.

One paratha contains around 173 mg of magnesium.

Image: Bengal gram sprouts

Image: Fenugreek leaves

Image: Tomato

Image: Onion

Image: Turmeric powder

For this recipe, you will need::

• ¼ cup Bengal gram sprouts

• 1 cup washed fenugreek leaves

• 1 medium chopped tomato

• 1 medium onion

Image: Peanut powder

Image: Salt

Image: Oil

• ½ teaspoon turmeric powder

• 1 teaspoon red chilli powder

• 1 tablespoon roasted peanut powder

• 1 teaspoon oil

And salt to taste

Image: Pressure released

Image: Heat oil

Image: Add onions and fry

Image: Onions change color

Image: Add tomatoes

Image: Soft tomatoes

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.

Image: Mix well and cook

Image: Spices

Image: Sprouts

Image: Close and cook

Image: Final sabzi

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.

Image: Amaranth leaves

Image: Onion

Image: Garlic

Image: Green chillis

Image: Salt

Image: Turmeric

Image: Coconut

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.

Image: Oil

Image: Garlic green chili and onion

Image: Color change

Image: Amaranth leaves

Image: Mix well

Image: Cook for 5 to 7 minutes

First wash amaranth leaves thoroughly using a strainer.

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: Add coconut powder

Image: Cook for 5 min

Image: Sprouted bengal gram curry

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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