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

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00:00 Welcome to the Spoken tutorial on Magnesium rich vegetarian recipes.


00:06 In this tutorial, we will learn about:


00:09 Benefits of magnesium,


00:11 Vegetarian sources of magnesium


00:13 and Magnesium rich vegetarian recipes.


00:18 Magnesium is a mineral which is an essential nutrient required by the body.


00:24 It is among the Type 2 nutrients which has been explained in an another tutorial.


00:31 Please visit our website for this tutorial.


00:35 Magnesium is required for healthy bones and teeth as well.


00:40 We also need magnesium for energy production


00:44 and DNA synthesis.


00:47 The importance of magnesium has been explained in another tutorial.


00:52 Magnesium is present in


00:54 beans,

nuts,


00:56 seeds,

leafy vegetables


00:59 and grains.


01:01 Intake of magnesium and its absorption in the body both are equally important.


01:08 Fermentation,

roasting,


01:10 germination

and cooking improves the absorption.


01:15 Soaking beans before cooking also does the same.


01:20 Now, let us see the preparation of our first recipe, sprouted moth beans cutlet.


01:27 To prepare this recipe, you will need:


01:31 ¼ cup sprouted moth beans,


01:34 1 cup washed and chopped spinach,


01:37 1 tablespoon Bengal gram flour,


01:40 4 to 5 cloves of garlic,


01:43 1 tsp lemon juice,


01:45 1 tablespoon roasted sesame seeds


01:49 and salt to taste.


01:51 You also need:


01:53 1 teaspoon red chili powder


01:55 3 teaspoons of oil


01:58 I will now explain the procedure:


02:00 For sprouting, soak moth beans overnight.


02:05 Drain it in the morning and tie them in a clean muslin cloth.


02:10 Leave them in a warm place to germinate for 2 days.


02:15 Please note that different legumes take different time for germination.


02:20 Once the sprouts are ready add garlic to it and grind it into a coarse paste.


02:27 You can use a mixer or a stone grinder to make the paste.


02:32 Heat a pan and roast the sesame seeds till they turn light golden.


02:37 Let them cool.


02:39 To make the cutlets, take the sprouts paste in a bowl.


02:43 Add roasted sesame seeds, spinach, gram flour, spices, salt and lemon juice.


02:52 Mix them well.


02:54 If the paste is dry, add 1 tablespoon water.


02:59 Divide the paste into 4 portions


03:01 and shape them into cutlets.


03:04 Heat the oil in a pan.


03:06 Shallow fry the cutlets on medium heat till both sides turn golden brown.


03:12 Moth beans spinach cutlets are ready.


03:15 4 cutlets contains around 208 mg of magnesium.


03:22 Our next recipe is sunflower seeds chutney (dip).


03:26 For this recipe, you need:


03:28 2 tablespoon of sunflower seeds


03:32 1 green chilli

4 to 5 cloves of garlic


03:36 1 small chopped tomato


03:39 Salt to taste


03:41 ½ teaspoon oil or ghee


03:44 Procedure:

Roast sunflower seeds till they turn light brown on medium heat.


03:50 Then allow them to cool.


03:52 Heat oil or ghee in a pan


03:55 and saute the chopped tomato.


03:57 Keep it aside to cool


04:00 Grind both into a paste along with garlic, chilli, salt and water.


04:07 Sunflower seeds chutney is ready.


04:10 2 tablespoons of this chutney contains around 133 mg of magnesium.


04:17 Next recipe is cowpea sprouts paratha (stuffed flat bread).


04:21 The procedure for making sprouts has been explained earlier in this tutorial.


04:27 For this recipe, you will need:


04:30 1/4 cup wheat flour


04:32 2 tablespoons cowpea sprouts


04:36 1 tablespoon sesame seeds


04:39 1 green chilli


04:40 1 teaspoon cumin seeds


04:43 ½ teaspoon turmeric powder


04:46 You also need,

Salt to taste


04:49 and 2 teaspoons of oil or ghee.


04:53 First, make a coarse paste of cowpea sprouts with green chili using a mixer.


05:00 If the mixer is not available you can use a stone grinder.


05:05 Heat oil in a pan, add cumin seeds and then sesame seeds.


05:11 Saute till they change color.


05:13 Add the cowpea paste and saute for another 2 minutes.


05:19 Then add salt and turmeric powder and cook for 5 minutes.


05:24 Keep it aside to cool.


05:27 To make the paratha take the flour in a bowl.


05:31 Knead a dough out of it by adding sufficient water.


05:35 Flatten the dough using a rolling pin.


05:39 Place the cowpea paste on the flattened dough.


05:42 Cover from all sides.


05:44 Dust some flour
05:46 and roll it into a paratha.


05:49 Heat a pan and cook the paratha on both sides by applying ghee or oil.


05:55 Cowpea sprouts paratha is ready.


05:59 One paratha contains around 173 mg of magnesium.


06:05 Next recipe is sprouted bengal gram dry curry.


06:09 For this recipe, you will need::


06:12 ¼ cup Bengal gram sprouts


06:15 1 cup washed fenugreek leaves


06:19 1 medium chopped tomato


06:21 and 1 medium chopped onion


06:25 You will also need:


06:27 ½ teaspoon turmeric powder,


06:29 ½ teaspoon red chilli powder,


06:31 1 tablespoon roasted peanut powder,


06:35 1 teaspoon oil


06:37 and salt to taste


06:39 Procedure:

Pressure cook sprouted bengal gram until 2 whistles.


06:45 Wait till the pressure is released.


06:47 Heat oil in a pan,


06:49 add onions and fry till they change color.


06:53 Add the tomatoes and cook till they become soft.


06:57 Add fenugreek leaves and cook for 5 minutes.


07:02 Now add the spices, salt and sprouted bengal gram and mix well.


07:08 To this, add peanut powder


07:11 Cover the pan with a lid and cook for 5 to 10 minutes.


07:15 Sprouted bengal gram dry curry is ready.


07:19 ½ bowl of this curry contains around 141 mg of magnesium.


07:26 The last recipe is amaranth leaves stir fry.


07:30 For this recipe, you need:


07:33 100 grams of washed amaranth leaves,


07:36 4 cloves of garlic,


07:38 1 small onion,


07:40 2 tablespoons grated coconut,


07:43 2 Green chilies,


07:45 Pinch of turmeric
and salt to taste.


07:49 You will also require 1 teaspoon of oil.


07:53 Procedure:

Heat oil in a pan.


07:56 Add garlic, green chilies and onion


08:01 Fry till they change color.


08:03 Now add the amaranth leaves and mix well.


08:07 Close with a lid and cook for 5 to 7 minutes.


08:12 Add salt and turmeric and cook for 1 min.


08:16 To this add the grated coconut and cook for 5 minutes.


08:21 Amaranth leaves stir fry is ready.


08:25 ½ bowl of this stir fry contains around 209 milligrams of magnesium.


08:31 Include these magnesium rich recipes in your daily diet for a good health.


08:37 This brings us to the end of this tutorial

Thanks for joining

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