Health-and-Nutrition/C2/Protein-rich-vegetarian-recipes/English-timed
From Script | Spoken-Tutorial
|
|
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:
|
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
|
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:
|
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.
|