Health-and-Nutrition/C2/Protein-rich-vegetarian-recipes/English-timed

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Time
Narration
00:00 Welcome to the spoken tutorial on protein rich vegetarian recipes.


00:05 In this tutorial, we will learn about:


00:07 Benefits of protein.


00:09 Some vegetarian recipes rich in protein.


00:13 Protein helps in growth, repair and maintenance of muscle tissues.


00:19 It is also responsible for controlling blood sugar levels.


00:24 The importance of protein has been explained in detail in another tutorial.


00:30 Please visit our website for this tutorial.


00:33 Let us look at the vegetarian sources of protein


00:37 Milk and milk products,


00:39 pulses,


00:41 nuts and seeds are good sources of protein.


00:44 Now, let us see some protein rich vegetarian recipes.


00:49 Our first recipe is paneer masala (cottage cheese curry)


00:52 To make this recipe, you will need:


00:55 70 grams or ½ cup paneer,


00:58 70 grams or ½ cup of curd,


01:02 1 tablespoon roasted gram flour,


01:06 You will also need:


1 teaspoon red chilli powder


01:11 ½ teaspoon turmeric powder


01:15 ½ teaspoon curry leaves powder


01:19 ½ teaspoon garam masala powder


01:22 1 teaspoon oil or ghee


01:25 salt to taste.


01:28 Procedure:

Whisk the curd in a bowl until smooth.


01:32 Add the spices, salt, curry leaves powder and gram flour.


01:38 Mix everything again.


01:40 To this, add paneer pieces and mix well.


01:45 Cover the bowl with a lid and leave it for 30 minutes.


01:51 Heat 1 teaspoon oil or ghee in a pan.


01:54 Add the paneer along with curd mixture.


01:58 To this add ½ glass of water.


02:01 Cook this for 2 to 5 minutes till the mixture thickens.


02:07 Paneer masala is ready.


02:09 ½ bowl of paneer masala has 22 grams of protein.


02:14 Next recipe is Green gram curry.


02:18 To make this recipe, you will need:


02:21 100 grams or 3/4th cup of curd


02:25 30 grams or 1/4th cup sprouted green gram


02:30 ¼ cup washed and chopped coriander leaves


02:35 4 teaspoons gram flour


02:38 ½ teaspoon turmeric powder


02:41 1 teaspoon red chilli powder.


02:44 You will also need:

½ teaspoon mustard seeds,


02:49 ½ teaspoon cumin seeds,


02:52 1 green chilli,


02:54 1 teaspoon oil,


02:56 4 to 5 curry leaves,


02:59 and Salt to taste.


03:02 I will now explain the procedure.


03:04 We will first start with sprouting.


03:07 Soak green gram in water overnight.


03:11 Drain it in the morning and


03:13 tie them in a clean muslin cloth.


03:16 Leave them in a warm place to germinate for 1 day until sprouts appear.


03:23 Grind the sprouts and green chilli into a coarse paste using a mixer.


03:28 If mixer is not available you can use a stone grinder.


03:33 Collect this paste in a bowl.


03:36 Add coriander leaves, 2 teaspoons of gram flour and salt and mix well.


03:43 Make small balls of the paste


03:45 and place on a steaming plate.


03:48 Steam these in a steamer for 6 to 8 minutes.


03:53 Allow the steamed balls to cool.


03:56 To make the curd curry, whisk the curd in a bowl.


03:59 Add 2 teaspoons of gram flour and spices


04:04 and mix well to combine everything.


04:08 Add 1 cup of water, mix again and keep this mixture aside.


04:13 Heat oil in a pan and add mustard and cumin seeds.


04:18 Once they start to crackle, add curry leaves and curd mixture.


04:23 Cook this on a medium flame.


04:26 Keep stirring in between until the mixture starts to thicken.


04:30 Once the mixture thickens add the steamed balls and cook for 1 min.


04:36 Green gram curry is ready.


04:39 Half bowl of this curry has around 17 grams of protein


04:44 The third recipe is sorghum and soya dosa with sesame seeds mix.


04:50 To make this recipe, you will need:


04:53 one and half tablespoons of soya bean,


04:57 2 teaspoons of sorghum,


04:59 2 teaspoons of split black gram,


05:02 and 1 teaspoon fenugreek seeds.


05:06 To make the sesame seeds mix you will need:


05:09 2 teaspoons roasted bengal gram,


05:12 2 teaspoons split black gram,


05:15 2 teaspoons sesame seeds,


05:18 2 dry red chilies,


05:21 1 sprig curry leaves,


05:23 and salt to taste.


05:25 You will also need 1 teaspoon oil or ghee.


05:30 Procedure:

Wash sorghum,


05:32 split black gram,


05:34 soya beans


and soak them in water for 8 hours.


05:39 Soak fenugreek seeds as well in the same vessel.


05:43 After 8 hours, grind them into a smooth paste.


05:47 Transfer this into a bowl.


05:50 Keep this bowl in a warm place to ferment for 7 to 8 hours.


05:57 Meanwhile, heat a pan and dry roast red chillies and curry leaves till crisp.


06:04 Keep them aside to cool.


06:06 In the same pan, roast split bengal gram, black gram and sesame seeds.


06:12 Roast them until they turn light brown in color.


06:17 Keep this aside to cool.


06:20 Once cooled, grind them into a fine powder.


06:23 We will use this later.


06:25 Once the batter is fermented, add salt and mix well.


06:30 Heat oil or ghee in a pan and pour the batter and spread it evenly.


06:36 Once the dosa is partially cooked, add 2 teaspoons of prepared powder.


06:42 Cover with a lid until dosa is cooked.


06:45 Sorghum and soya dosa is ready.


06:48 2 dosas have around 17 grams of protein


06:53 The next recipe is bengal gram cutlets


06:57 To make this recipe, you will need:


07:00 50 grams bengal gram sprouts,


07:03 40 grams or one and a half tablespoon curd,


07:08 1 small shredded carrot,


07:10 1 small onion finely chopped,


07:14 15 grams or 1 tablespoon roasted gram flour,


07:18 and 20 grams sesame seeds.


07:22 You will also require:


07:24 ½ teaspoon turmeric powder,


07:27 1 teaspoon chilli powder,


07:31 1 teaspoon ginger-garlic paste,


07:34 2 teaspoon oil or ghee,


07:37 and salt to taste.


07:40 Procedure:


Pressure cook bengal gram sprouts until 3 whistles.


07:45 Keep it aside until the pressure is released.


07:49 Take the cooled bengal gram sprouts in a bowl and mash them well.


07:54 To this add onion, carrot and roasted gram flour and mix well.


08:01 Now, add spices, salt, ginger garlic paste and curd.


08:07 Mix all the ingredients and make 4 balls out of it.


08:12 Flatten the balls into cutlets.


08:14 Coat these cutlets with sesame seeds and keep it aside.


08:19 Heat oil or ghee in a pan.


08:22 Shallow fry the cutlets until both sides turn golden brown in color.


08:28 Bengal gram cutlets are ready.


08:31 4 cutlets have 17 grams of protein.


08:35 Grains and pulses have incomplete proteins.


08:39 Pulses are low in methionine


08:42 and grains are low in lysine.


08:45 Therefore, different food groups have been combined to prepare these recipes.


08:51 Eating them together will compensate for the insufficient amino acids in food.


08:57 This is called complementary action of protein.


09:01 This brings us to the end of this tutorial.


Thanks for joining.

Contributors and Content Editors

Debosmita