Health-and-Nutrition/C2/Magnesium-rich-vegetarian-recipes/English

Visual Cue	Narration
Title slide	Welcome to Spoken tutorial on Magnesium rich vegetarian recipes.
Collage: Benefits of magnesium Collage: Sources of magnesium Collage: Recipes	In this tutorial, we will learn about: Benefits of magnesium Vegetarian sources of magnesium and Magnesium rich vegetraian recipes
Image: Magnesium symbol Image: Body Image: Type 2 Image: Bones and teeth Image: Energy production Image: DNA	Magnesium is a mineral which is an essential nutrient required by the body. It is among the Type 2 nutrients which has been explained in an 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.
Collage: Functions of magnesium	The importance of magnesium has been explained in another tutorial.
Image: Beans Image: Nuts Image: Seeds Image: Grains Image: Absorption Image: Fermentation Image: Roasting Image: Germination Image: Cooking Image: Soaking	Magnesium is present in beans, nuts, seeds, leafy vegetables and grains. 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	Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.
Image: Spinach Image: Garlic Image: Lemon juice Image: Sesame seeds Image: Salt	To prepare this recipe, you will need: ¼ cup sprouted moth beans 1 cup washed and chopped spinach 1 tablespoon Bengal gram flour 4 to 5 cloves of garlic 1 teaspoon lemon juice 1 tablespoon roasted sesame seeds And salt to taste
Image: Red chili powder Image: Bengal gram flour Image: Oil	You also need: 1 teaspoon red chili powder 3 teaspoons of oil
Image: Sprouts Image: Soaked moth beans Image: Muslin cloth Image: Tied in cloth	I will now explain the procedure: 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 legumes take different time for germination.
Image: Sprouts Image: Beans in the mixer jar Image: Coarse mixture Image: Heat pan Image: Roasting sesame seeds Image: Cooling sesame seeds	Once the sprouts are ready add garlic to it and grind it into a coarse paste. 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: Sprouts paste in a bowl 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	To make the cutlets, take the sprouts paste in a bowl. Add roasted sesame seeds, spinach, gram flour, spices, salt and lemon juice. Mix them well. If the paste is dry, add 1 tablespoon water. Divide the paste into 4 portions and shape them into cutlets.
Image: Heat oil Image: Fry cutlets Image: Frying on both sides Image: Final cutlets	Heat the oil in a pan. Shallow fry the cutlets on medium heat till both sides turn golden brown. Moth beans spinach cutlets are ready. Four cutlets contain around 208 milligrams of magnesium
Image: Chutney Image: Sunflower seeds Image: Green chilli Image: Garlic Image: Chopped tomato Image: salt Image: oil	Our next recipe is sunflower seeds chutney (dip). For this recipe, you need: 2 tablespoons of sunflower seeds 1 green chili 4 to 5 cloves of garlic 1 small chopped tomato Salt to taste ½ teaspoon oil or ghee
Image: Pan with sunflower seeds Image: Roasting Sunflower seeds Image: Cool sesame seeds Image: Oil in pan Video: Roasting Tomatoes Image: Roasted Tomatoes Image: Cool tomato	Procedure: 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: Combined ingredients Image: Mixer or grinder Image: smooth paste Image: Final chutney	Grind both into a paste along with garlic, chili, salt and water. Sunflower seeds chutney is ready. Two tablespoons of this chutney contains around 133 milligrams of magnesium.
Image: Cow pea sprouts paratha Image: Wheat flour Image: Cowpea Image: Sesame seeds Image: Green chilli Image: Jeera Image: Turmeric powder	Next recipe is cowpea sprouts paratha (stuffed flat bread). 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 cowpea sprouts 1 tablespoon sesame seeds 1 green chili 1 teaspoon cumin seeds ½ teaspoon turmeric powder
Image: Oil or ghee Image: Salt	You also need: Salt to taste and 2 teaspoons of oil or ghee
Image: Sprouts 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	First, make a coarse paste of cowpea sprouts with green chili using a mixer. If the mixer is not available you can use a stone grinder. Heat oil in a pan, add cumin seeds and then sesame seeds. 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: Flour Image: Dough Image: 1 portion of dough Image: Flattened dough Image: Bean mixture	To make the paratha, take the flour in a bowl. 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: cover the mixture 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	Heat a pan and cook the paratha on both sides by applying ghee or oil. Cowpea sprouts paratha is ready. One paratha contains around 173 milligrams of magnesium.
Image: Bengal gram fenugreek sabzi Image: Bengal gram sprouts Image: Fenugreek leaves Image: Tomato Image: Onion Image: Turmeric powder	Next recipe is sprouted bengal gram dry curry. For this recipe, you will need:: ¼ cup Bengal gram sprouts 1 cup washed fenugreek leaves 1 medium chopped tomato 1 medium chopped onion
Image: Red chili powder Image: Peanut powder Image: Salt Image: Oil	You will also need: ½ teaspoon turmeric powder ½ teaspoon red chili powder 1 tablespoon roasted peanut powder 1 teaspoon oil And salt to taste
Image: Pressure cook sprouts Image: Pressure released Image: Heat oil Image: Add onions and fry Image: Onions change color Image: Add tomatoes Image: Soft tomatoes	Procedure: 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: add fenugreek leaves Image: Mix well and cook Image: Spices Image: Sprouts Image: Close and cook Image: Final sabzi	Add fenugreek leaves and cook for 5 minutes. Now add the spices, salt and sprouted bengal gram and mix well. To this, add peanut powder. Cover the pan with a lid and cook for 5 to 10 minutes. Sprouted bengal gram curry is ready. Half bowl of this curry contains around 141 milligrams of magnesium.
Image: Amaranth leaves sabzi Image: Amaranth leaves Image: Onion Image: Garlic Image: Green chillis Image: Salt Image: Turmeric Image: Coconut	The last recipe is amaranth leaves stir fry. For this recipe, you need: 100 grams of washed amaranth leaves 4 cloves of garlic 1 small onion 2 tablespoons grated coconut 2 green chilies Pinch of turmeric Salt to taste You will also require 1 teaspoon of oil.
Image: Amaranth leaves Image: Oil Image: Garlic green chili and onion Image: Color change Image: Amaranth leaves Image: Mix well Image: Cook for 5 to 7 minutes	Procedure: Heat oil in a pan. Add garlic, green chilis and onion. Fry till they change color. Now add the amaranth leaves and mix well. Close with the lid and cook for 5 to 7 minutes.
Image: Spices Image: Add coconut powder Image: Cook for 5 min Image: Sprouted bengal gram curry	Add salt and turmeric and cook for 1 minute. To this add the grated coconut and cook for 5 minutes. Amaranth leaves stir fry is ready. Half bowl of this stir fry contains around 209 milligrams of magnesium.
Collage: recipes	Include these magnesium rich recipes in your daily diet for a good health.
Acknowledgement slide	This brings us to the end of this tutorial Thanks for joining

Contributors and Content Editors

Bellatony911, Suryas.mona