Health-and-Nutrition/C2/Folate-rich-vegetarian-recipes/English
| Title slide | Welcome to the spoken tutorial on folate rich vegetarian recipes. |
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Image: Collage of food sources of folate Image: Collage of folate rich vegetarian recipes Image: Collage of ways to reduce folate loss |
In this tutorial we will learn about:
1. Food sources rich in folate 2. Preparation of a few vegetarian recipes 3. Ways to prevent the loss of folate from food |
| Image: Collage of functions of folate
Image: Folate symbol |
First we will understand what is folate and its role in our body.
Folate is one of the important B vitamins. |
| Image: Collage functions of folate
Image: Cell growth and repair Image: Pregnant woman |
It is required for various functions in the body.
Let us see a few examples. Folate is essential for cell growth and repair. It is also needed for a healthy pregnancy. This has been explained in detail in another tutorial. Please visit our website for more details. |
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Image: Symbol of folate Image: Collage of beans, pulses Image: Collage of green leafy vegetables Image: Spinach Image: Amaranth leaves Image: Colocasia leaves Image: Agathi leaves Image: Collage of cauliflower, drumsticks, ladies finger. |
Next, let us look at food sources rich in folate.
Beans and pulses are excellent sources. Green leafy vegetables are also rich in folate. For example: spinach, amaranth leaves, colocasia leaves, and agathi leaves. Some vegetables like cauliflower, drumsticks and ladies finger also have folate. |
| Image: Chickpeas chutney | Let us now look at the preparation of the recipes.
The first recipe is chickpeas chutney. |
| Image: Chickpeas
Image: Sesame seeds Image: Beetroot Image: Curd Image: Lemon Juice Image: Garlic cloves Image: Cumin powder |
To make this recipe, you will need:
1. 2 tablespoon chickpeas 2. 1 teaspoon roasted sesame seeds 3. ¼ beetroot 4. 1 tablespoon curd 5. Juice of 1 lemon 6. 2-3 cloves of garlic 7. ¼ teaspoon cumin powder |
| Image: Oil
Image: Salt |
You will also require:
1. 1 tablespoon of oil 2. Salt according to your taste |
| Image: Soaking chickpeas
Image: Washing the chickpeas Image: Chickpeas on a strainer Image: Placing a cover Image: Chickpeas tied in cloth |
I will first explain the procedure for sprouting. Wash and soak chickpeas in water overnight. Later, rinse and drain the water and keep the chickpeas on a strainer to sprout. Keep the chickpeas covered. You can even tie them in a clean cotton or a muslin cloth. It may take 1-2 days for the sprouts to appear.
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| Image: Collage of sprouted chickpeas
Image: Pressure cooker Image: Pressure cooked on medium flame Image: Opening the pressure cooker after cooling |
Once the sprouts appear, pressure cook them with half cup of water. Cook on medium flame for 3 to 4 whistles. Let the pressure release on its own and then open the cooker.
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| Image: Collage of ingredients in a mixer
Image: Smooth paste Image: Chickpeas dip |
Put the sprouted chickpeas in a mixer.
Add the rest of the ingredients and make a smooth paste. Chickpeas chutney is ready. |
| Image: Collage of chickpeas dip with meals
Image: Sliced carrots and cucumbers with dip |
You can have this 1 to 2 times a day along with your meals.
You can even dip sliced carrots, cucumbers in it and eat it. |
| Image: Folate content of the recipe | ¼ cup of this chutney will give you about 148 micrograms of folate. |
| Image: Idli | The second recipe is Bengal gram idli |
| Image: Bengal gram
Image: Split black gram Image: Roasted sunflower seeds Image: Fenugreek seeds Image: Oil and ghee Image: Salt |
Ingredients required are:
1. ¼ cup or 50 grams of Bengal gram 2. ¼ cup or 30 grams of split black gram 3. 1 tablespoon sunflower seeds 4. ½ teaspoon fenugreek seeds 5. 1 teaspoon oil or ghee 6. Salt to taste |
| Image: Sprouted finger millet powder
Image: Sprouted finger millet Image: Dry roasting Image: Keeping sprouted finger millet in sunlight Image: Grinding to make powder |
You will also need 2 tablespoon of sprouted finger millet powder.
To prepare it, first sprout the finger millet and then dry it. Dry it by roasting or by keeping it in sunlight. Finally, grind it to make the powder. |
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Image: Idli Image: Soaking Bengal gram Image: Soaking fenugreek seeds and split black gram Image: Drained water Image: Smooth paste in a bowl Image: Idli batter |
I will now tell the procedure to make the idlis:
Wash and soak Bengal gram in a bowl overnight. In a separate bowl, soak the split black gram and fenugreek seeds together. Next morning, rinse and drain off the excess water. Grind Bengal gram, split black gram and fenugreek seeds in a mixer. Make a smooth paste. If needed, add 2-3 tablespoons of water while grinding. |
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Image: Adding finger millet powder Image: Adding salt Image: Covered bowl |
Add sprouted finger millet powder, salt and mix it well using a spoon.
Cover and allow the batter to ferment in a warm place for 6-8 hours. |
| Image: Fermented batter
Image: Greasing idli plates with oil Image: Batter on idli plates Image: Garnishing with sunflower seeds |
Once the batter rises, with clean hands grease the idli plates with some oil.
Pour the batter into the plates. Garnish with some roasted sunflower seeds on top of the batter. |
| Image: Steaming idlis in a steamer
Image: Steamer Image: Cooking without whistle in a cooker Image: Steamer or cooker with water Image: Idli Image: Served with chutney |
Place the plate in a steamer and cook for 10-15 minutes.
If you do not have a steamer, you can also use a cooker without the whistle. Fill ¼ of the cooker or steamer with water and steam the idlis. Bengal gram idlis are ready. You can have it with coconut or peanut chutney. |
| Image: Folate content of idli | 5 medium sized idlis will give you about 103 micrograms of folate. |
| Image: Cluster beans and sprouted moth beans curry | Let us now make cluster beans and sprouted moth bean curry. |
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Image: Cluster beans Image: Sprouted moth bean Image: Roasted peanuts Imaged: Grated coconut Image: Tomato Image: Onion Image: Cumin seeds |
The ingredients required are:# 50 grams or a handful of cluster beans
1. 20 grams or 2 tablespoons of sprouted moth bean 2. 2 tablespoon of roasted peanuts 3. 1 tablespoon of grated coconut 4. ½ tomato 5. ½ onion 6. ½ teaspoon cumin seeds |
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Image: Red chili powder Image: Turmeric powder Image: Cumin powder |
Spices required are:
1. ½ teaspoon red chili powder 2. ½ teaspoon turmeric powder 3. ½ teaspoon cumin powder |
| Image: Oil and ghee
Image: Salt |
You will also need:
1. 1 tablespoon of oil or ghee 2. Salt to taste |
| Image: Sprouting of moth beans
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The procedure for sprouting has been explained earlier in the tutorial. |
| Image: Collage of grinding ingredients and smooth paste
Image: Cumin seeds in pan Image: Adding paste in pan Image: Cooking the paste Image: Adding spices and mixing Image: Adding cluster beans and sprouted moth bean
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Begin with making a paste of roasted peanuts, coconut, tomato and onion.
Heat oil in a pan and add cumin seeds. Once they crackle, add the prepared paste. Let the paste cook well until the raw onion smell goes away. Then add the spices and salt in it. Mix it well and let it cook for 3 to 5 minutes. Next, add the chopped cluster beans and sprouted moth beans. |
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Image: Mixing and adding water Image: Covering and cooking Image: Cluster beans and sprouted moth bean curry |
Mix everything well and add ½ cup of water.
Cover the pan and let it cook on low flame for about 10-15 minutes. Cluster beans and sprouted moth bean curry is ready. |
| Image: Folate content of the recipe | 1 bowl of this recipe will give about 100 micrograms of folate. |
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Image: Sprouted green gram and moth beans Image: French beans and cluster beans |
You can also make this recipe with sprouts of green gram instead of moth beans.
French beans can also be used instead of cluster beans. |
| Image: Spinach and yoghurt curry | The last recipe is spinach and yoghurt curry. |
| Image: Spinach
Image: Curd Image: Peanuts Image: Onion Image: Roasted gram flour Image: Green chili Image: Curry leaves |
For this recipe, ingredients required are:
1. ½ bundle or 100grams of spinach 2. 3 tablespoons of curd 3. 1 tablespoon of roasted peanuts 4. ½ onion 5. 1 teaspoon roasted gram flour 6. 1 green chili 7. 1 sprig of curry leaves |
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Image: Turmeric powder Image: Cumin powder Image: Mustard seeds |
Spices needed are:
1. ½ teaspoon turmeric powder 2. ¼ teaspoon cumin powder 3. ¼ teaspoon mustard seeds |
| Image: Oil
Image: Salt |
Take 2 teaspoons of oil and salt according to your taste. |
| Image: Spinach leaves without stem
Image: Water in vessel Image: Stand in the vessel Image: Spinach leaves on the stand Image: Cover and steam Image: Chopped steamed spinach |
Procedure:
Wash the spinach leaves thoroughly and remove its stems. Now steam the spinach leaves. Fill ¼ of a vessel with water. Place a stand in the center of the vessel. Take spinach leaves in a steel plate and place it on the stand. Cover the vessel and cook on medium flame for 2 minutes. Remove the steamed spinach, let it cool and then chop it finely. |
| Image: curd in a bowl
Image: Collage of salt, turmeric powder, roasted gram four Image: Whisked curd |
In another bowl, take curd.
Add salt, turmeric powder, cumin powder and roasted gram flour. Whisk it well. |
| Image: mustard seeds and curry leaves in pan
Image: Adding onions, green chilies, and chopped garlic Image: Sautéing of onions Image: Whisked curd in pan Image: Adding cumin powder Image: Curry boiling Image: Adding chopped steamed spinach |
Next, heat oil in a pan and add mustard seeds and curry leaves.
Then, add chopped garlic, onions, green chili and sauté well. Once the onions turn pink, add the whisked curd to it. Add cumin powder and cook for 2-3 minutes. Add ¼ cup of water and bring the curry to a boil. Switch off the flame and then add chopped steamed spinach. |
| Image: Garnishing with crushed peanuts
Image: Spinach and yoghurt curry Image: Folate content of the curry |
Garnish with crushed roasted peanuts.
Spinach and yoghurt curry is ready. 1 bowl of this curry will give about 123 micrograms of folate. |
| Image: Collage of colocasia leaves and amaranth leaves | Instead of spinach you can also use colocasia leaves or amaranth leaves. |
| Image: Cooking and reduced folate content
Image: Raw folate rich foods |
As folate is sensitive to heat, some amount of it gets destroyed while cooking.
So, based on the raw ingredients, folate content of these recipes is calculated. |
| Image: Collage of ways to reduce the loss of folate
Image: Cooking on medium flame GIF: Cross mark with repetitive heating Image: Collage of Soaking pulses and beans Image: Reduced cooking duration |
There are many ways by which loss of folate while cooking can be reduced.
Cook on low to medium flame. Avoid repetitive heating of food. Soak pulses and beans overnight before cooking. This will reduce the cooking duration. |
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Image: Absorption of folate Image: Fermenting Image: Roasting |
For absorption of folate, fermentation and roasting will help. |
| Image: Folate sensitive to water
Image: Collage of steaming, sautéing and boiling Image: Collage of Sprouting and cooking beans Image: Collage of ways to increase folate content |
Folate is also sensitive to water.
Thus, steam or sauté vegetables instead of boiling. Sprouting and cooking of whole beans will enhance its folate content. To ensure adequate folate intake in your diet, remember these few points. |
| Acknowledgement slide | This brings us to the end of the tutorial.
Thanks for joining. |
