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

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Title slide Welcome to the spoken tutorial on folate rich vegetarian recipes.

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

Image: Collage functions of folate

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 required for a healthy pregnancy.

This has been explained in detail in another tutorial.

Please visit our website for more details.

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: Collage of recipes

Image: Chickpeas chutney

Let us look at the preparation of the recipes now.

The first recipe is chickpeas dip (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 tablespoons of sprouted 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 and

2. Salt according to your taste.

Image: Collage of sprouting

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 to 2 days for the sprouts to appear.


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.


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 dip (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 dip (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 and drying it

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.

For drying, roast it or keep it in the sunlight.

Finally, grind it to make the powder.

Image: Idli

Image: Soaking Bengal gram

Image: Soaking fenugreek seeds and split black gram

Image: Drained water

Image: Smooth paste in a bowl

Image: Adding some water to the paste

Image: Idli batter

I will now tell you 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.

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 by keeping it for 6-8 hours.

It should be kept in a warm place.

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 plates 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.
Image: Cluster beans

Image: Sprouted moth bean

Image: Roasted peanuts

Imaged: Grated coconut

Image: Tomato

Image: Onion

Image: Cumin seeds

The ingredients required are:

1. 50 grams or a handful of cluster beans

2. 20 grams or 2 tablespoons of sprouted moth bean

3. 2 tablespoon of roasted peanuts

4. 1 tablespoon of grated coconut

5. ½ tomato

6. ½ onion

7. ½ teaspoon of cumin seeds

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 and

2. Salt to taste

Image: Sprouting of moth beans The procedure for sprouting has been explained earlier in the tutorial.
Image: Collage of grinding ingredients and smooth paste

Image: Oil in pan

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


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.

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 you about 100 micrograms of folate.
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 100 grams 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

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 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.

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.

Thank you for joining.

Contributors and Content Editors

Misbah