Health-and-Nutrition/C2/Magnesium-rich-vegetarian-recipes/English-timed
From Script | Spoken-Tutorial
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| 00:00 | Welcome to the Spoken tutorial on Magnesium rich vegetarian recipes.
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| 00:06 | In this tutorial, we will learn about:
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| 00:09 | Benefits of magnesium,
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| 00:11 | Vegetarian sources of magnesium
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| 00:13 | and Magnesium rich vegetarian recipes.
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| 00:18 | Magnesium is a mineral which is an essential nutrient required by the body.
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| 00:24 | It is among the Type 2 nutrients which has been explained in an another tutorial.
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| 00:31 | Please visit our website for this tutorial.
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| 00:35 | Magnesium is required for healthy bones and teeth as well.
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| 00:40 | We also need magnesium for energy production
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| 00:44 | and DNA synthesis.
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| 00:47 | The importance of magnesium has been explained in another tutorial.
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| 00:52 | Magnesium is present in
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| 00:54 | beans,
nuts,
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| 00:56 | seeds,
leafy vegetables
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| 00:59 | and grains.
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| 01:01 | Intake of magnesium and its absorption in the body both are equally important.
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| 01:08 | Fermentation,
roasting,
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| 01:10 | germination
and cooking improves the absorption.
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| 01:15 | Soaking beans before cooking also does the same.
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| 01:20 | Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.
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| 01:27 | To prepare this recipe, you will need:
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| 01:31 | ¼ cup sprouted moth beans,
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| 01:34 | 1 cup washed and chopped spinach,
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| 01:37 | 1 tablespoon Bengal gram flour,
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| 01:40 | 4 to 5 cloves of garlic,
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| 01:43 | 1 tsp lemon juice,
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| 01:45 | 1 tablespoon roasted sesame seeds
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| 01:49 | and salt to taste.
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| 01:51 | You also need:
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| 01:53 | 1 teaspoon red chili powder
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| 01:55 | 3 teaspoons of oil
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| 01:58 | I will now explain the procedure:
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| 02:00 | For sprouting, soak moth beans overnight.
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| 02:05 | Drain it in the morning and tie them in a clean muslin cloth.
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| 02:10 | Leave them in a warm place to germinate for 2 days.
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| 02:15 | Please note that different legumes take different time for germination.
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| 02:20 | Once the sprouts are ready add garlic to it and grind it into a coarse paste.
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| 02:27 | You can use a mixer or a stone grinder to make the paste.
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| 02:32 | Heat a pan and roast the sesame seeds till they turn light golden.
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| 02:37 | Let them cool.
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| 02:39 | To make the cutlets, take the sprouts paste in a bowl.
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| 02:43 | Add roasted sesame seeds, spinach, gram flour, spices, salt and lemon juice.
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| 02:52 | Mix them well.
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| 02:54 | If the paste is dry, add 1 tablespoon water.
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| 02:59 | Divide the paste into 4 portions
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| 03:01 | and shape them into cutlets.
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| 03:04 | Heat the oil in a pan.
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| 03:06 | Shallow fry the cutlets on medium heat till both sides turn golden brown.
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| 03:12 | Moth beans spinach cutlets are ready.
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| 03:15 | 4 cutlets contains around 208 mg of magnesium.
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| 03:22 | Our next recipe is sunflower seeds chutney (dip).
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| 03:26 | For this recipe, you need:
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| 03:28 | 2 tablespoon of sunflower seeds
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| 03:32 | 1 green chilli
4 to 5 cloves of garlic
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| 03:36 | 1 small chopped tomato
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| 03:39 | Salt to taste
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| 03:41 | ½ teaspoon oil or ghee
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| 03:44 | Procedure:
Roast sunflower seeds till they turn light brown on medium heat.
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| 03:50 | Then allow them to cool.
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| 03:52 | Heat oil or ghee in a pan
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| 03:55 | and saute the chopped tomato.
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| 03:57 | Keep it aside to cool
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| 04:00 | Grind both into a paste along with garlic, chilli, salt and water.
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| 04:07 | Sunflower seeds chutney is ready.
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| 04:10 | 2 tablespoons of this chutney contains around 133 mg of magnesium.
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| 04:17 | Next recipe is cowpea sprouts paratha (stuffed flat bread).
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| 04:21 | The procedure for making sprouts has been explained earlier in this tutorial.
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| 04:27 | For this recipe, you will need:
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| 04:30 | 1/4 cup wheat flour
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| 04:32 | 2 tablespoons cowpea sprouts
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| 04:36 | 1 tablespoon sesame seeds
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| 04:39 | 1 green chilli
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| 04:40 | 1 teaspoon cumin seeds
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| 04:43 | ½ teaspoon turmeric powder
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| 04:46 | You also need,
Salt to taste
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| 04:49 | and 2 teaspoons of oil or ghee.
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| 04:53 | First, make a coarse paste of cowpea sprouts with green chili using a mixer.
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| 05:00 | If the mixer is not available you can use a stone grinder.
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| 05:05 | Heat oil in a pan, add cumin seeds and then sesame seeds.
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| 05:11 | Saute till they change color.
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| 05:13 | Add the cowpea paste and saute for another 2 minutes.
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| 05:19 | Then add salt and turmeric powder and cook for 5 minutes.
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| 05:24 | Keep it aside to cool.
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| 05:27 | To make the paratha take the flour in a bowl.
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| 05:31 | Knead a dough out of it by adding sufficient water.
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| 05:35 | Flatten the dough using a rolling pin.
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| 05:39 | Place the cowpea paste on the flattened dough.
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| 05:42 | Cover from all sides.
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| 05:44 | Dust some flour |
| 05:46 | and roll it into a paratha.
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| 05:49 | Heat a pan and cook the paratha on both sides by applying ghee or oil.
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| 05:55 | Cowpea sprouts paratha is ready.
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| 05:59 | One paratha contains around 173 mg of magnesium.
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| 06:05 | Next recipe is sprouted bengal gram dry curry.
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| 06:09 | For this recipe, you will need::
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| 06:12 | ¼ cup Bengal gram sprouts
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| 06:15 | 1 cup washed fenugreek leaves
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| 06:19 | 1 medium chopped tomato
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| 06:21 | and 1 medium chopped onion
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| 06:25 | You will also need:
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| 06:27 | ½ teaspoon turmeric powder,
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| 06:29 | ½ teaspoon red chilli powder,
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| 06:31 | 1 tablespoon roasted peanut powder,
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| 06:35 | 1 teaspoon oil
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| 06:37 | and salt to taste
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| 06:39 | Procedure:
Pressure cook sprouted bengal gram until 2 whistles.
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| 06:45 | Wait till the pressure is released.
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| 06:47 | Heat oil in a pan,
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| 06:49 | add onions and fry till they change color.
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| 06:53 | Add the tomatoes and cook till they become soft.
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| 06:57 | Add fenugreek leaves and cook for 5 minutes.
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| 07:02 | Now add the spices, salt and sprouted bengal gram and mix well.
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| 07:08 | To this, add peanut powder
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| 07:11 | Cover the pan with a lid and cook for 5 to 10 minutes.
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| 07:15 | Sprouted bengal gram dry curry is ready.
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| 07:19 | ½ bowl of this curry contains around 141 mg of magnesium.
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| 07:26 | The last recipe is amaranth leaves stir fry.
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| 07:30 | For this recipe, you need:
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| 07:33 | 100 grams of washed amaranth leaves,
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| 07:36 | 4 cloves of garlic,
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| 07:38 | 1 small onion,
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| 07:40 | 2 tablespoons grated coconut,
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| 07:43 | 2 Green chilies,
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| 07:45 | Pinch of turmeric
and salt to taste.
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| 07:49 | You will also require 1 teaspoon of oil.
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| 07:53 | Procedure:
Heat oil in a pan.
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| 07:56 | Add garlic, green chilies and onion
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| 08:01 | Fry till they change color.
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| 08:03 | Now add the amaranth leaves and mix well.
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| 08:07 | Close with a lid and cook for 5 to 7 minutes.
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| 08:12 | Add salt and turmeric and cook for 1 min.
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| 08:16 | To this add the grated coconut and cook for 5 minutes.
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| 08:21 | Amaranth leaves stir fry is ready.
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| 08:25 | ½ bowl of this stir fry contains around 209 milligrams of magnesium.
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| 08:31 | Include these magnesium rich recipes in your daily diet for a good health.
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| 08:37 | This brings us to the end of this tutorial
Thanks for joining |
