Difference between revisions of "Health-and-Nutrition/C2/Protein-rich-vegetarian-recipes/English"

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Grains are low in '''methionine''' and pulses are low in '''lysine'''.
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Pulses are low in '''methionine''' and grains are low in '''lysine'''.
  
  

Revision as of 15:30, 23 July 2020

Visual Cue
Narration
Title slide Welcome to the spoken tutorial on protein rich vegetarian recipes.


Collage: Benefits of protein

Collage: Protein rich veg recipes

In this tutorial, we will learn about:

1. Benefits of protein.

2. Some vegetarian recipes rich in protein.

Collage: Growth repair and maintenance

Image: Blood sugar levels

Image: Importance of protein


Protein helps in growth, repair and maintenance of muscle tissues.

It is also responsible for controlling blood sugar levels.

The importance of protein has been explained in detail in another tutorial.

Please visit our website for this tutorial.

Collage: Food sources

Image: Milk and milk products

Image: Pulses

Image: Nuts and seeds


Let us look at the vegetarian sources of protein

Milk and milk products, pulses, nuts and seeds are good sources of protein.

Collage: Recipes

Image: Paneer masala

Image: Paneer

Image: Curd

Image: Gram flour

Now, let us see some protein rich vegetarian recipes.

Our first recipe is paneer masala (cottage cheese curry)

To make this recipe, you will need:

1. 70 grams or ½ cup paneer.

2. 70 grams or ½ cup curd.

3. 1 tablespoon roasted gram flour.

Image: Red chilli powder.

Image: Turmeric powder.

Image: Curry leaves powder.

Image: Garam masala powder.

Image: Oil.

Image: Salt.


You will also need:

1. 1 teaspoon red chilli powder.

2. ½ teaspoon turmeric powder.

3. ½ teaspoon curry leaves powder.

4. ½ teaspoon garam masala powder.

5. 1 teaspoon oil or ghee.

Salt to taste.

Image: Whisked curd

Image: Spices

Image: Salt

Image: Curry leaves powder

Image: Gram flour

Image: Whisk to combine

Image: Paneer pieces

Image: Cover the bowl


Procedure:

Whisk the curd in a bowl until smooth.

Add the spices, salt, curry leaves powder and gram flour.

Mix everything again.

To this, add paneer pieces and mix well.

Cover the bowl with a lid and leave it for 30 minutes.

Image: Heat oil

Image: Saute paneer

Image: golden brown paneer

Image: Sauteed paneer


Heat 1 teaspoon oil or ghee in a pan.

Add the paneer along with the curd mixture.

To this add ½ glass of water.

Cook this for 2 to 5 minutes till the mixture thickens.

Paneer masala is ready.


Half bowl of paneer masala has 22 grams of protein.

Image: Green gram curry

Image: Curd

Image: Sprouted green gram

Image: Coriander leaves

Image: Gram flour

Image: Turmeric powder

Image: Red chilli powder


Next recipe is Green gram curry.

To make this recipe, you will need:

1. 100 grams or 3/4th cup curd.

2. 30 grams or 1/4th cup sprouted green gram.

3. ¼ cup washed and chopped coriander leaves.

4. 4 teaspoons gram flour.

5. ½ teaspoon turmeric powder.

6. 1 teaspoon red chilli powder.

Image: Mustard seeds

Image: Cumin seeds

Image: Green chilli

Image: Oil

Image: Curry leaves

Image: Salt


You will also need:

1. ½ teaspoon mustard seeds.

2. ½ teaspoon cumin seeds.

3. 1 green chilli.

4. 1 teaspoon oil.

5. 4 to 5 curry leaves.

6. Salt to taste.

Image: Sprouts

Image: Soaking green gram

I will now explain the procedure.

We will first start with sprouting.

Soak green gram in water overnight.

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

Leave them in a warm place to germinate for 1 day until sprouts appear.

Image: Grind sprouts and chilli

Image: Sprouts paste in a bowl

Image: Coriander leaves

Image: Gram flour

Image: Salt

Image: Mix well

Image: Small balls of the paste

Image: Steaming plate

Image: Steam

Image: Cooling the moong balls


Grind the sprouts and green chilli into a coarse paste using a mixer.

If mixer is not available you can use a stone grinder.

Collect this paste in a bowl.

Add coriander leaves, 2 teaspoons of gram flour and salt and mix well.

Make small balls of the paste and place on a steaming plate.

Steam these in a steamer for 6 to 8 minutes.

Allow the steamed balls to cool.

Image: Whisking the curd

Image: Adding gram flour

Image: Adding Spices

Image: Whiskin to combine

Image: 1 cup water

Image: Heat oil

Image: Mustard and cumin

Image: Curry leaves and curd

Image: Cook on medium flame

To make the curd curry, whisk the curd in a bowl.

Add 2 teaspoons of gram flour and spices and mix well to combine everything.

Add 1 cup of water, mix again and keep this mixture aside.

Heat oil in a pan and add mustard and cumin seeds.

Once they start to crackle, add curry leaves and curd mixture.

Cook this on a medium flame.

Video: Stirring the mixture

Video: Adding the moong balls

Image: Green gram curry


Keep stirring in between until the mixture starts to thicken.

Once the mixture thickens add the steamed balls and cook for 1 min.

Green gram curry is ready.

½ bowl of this curry has around 17 grams of protein

Image: Sorghum soya dosa with sesame seed powder

Image: Soyabean

Image: Sorghum

Image: Urad dal

Image: Methi seeds


The third recipe is sorghum and soya dosa with sesame seeds mix.

To make this recipe, you will need:

1. 1.5 tablespoons of soya bean.

2. 2 teaspoons of sorghum.

3. 2 teaspoons of split black gram.

4. 1 teaspoon fenugreek seeds.

Image: Bengal gram dal

Image: Black gram dal

Image: Sesame seeds

Image: Red chillies

Image: Curry leaves

Image: Salt to taste

Image: Oil

To make the sesame seeds mix you will need:

1. 2 teaspoons roasted bengal gram.

2. 2 teaspoons split black gram.

3. 2 teaspoons sesame seeds.

4. 2 dry red chilies.

5. 1 sprig curry leaves.

6. Salt to taste.

You will also need 1 teaspoon oil or ghee.

Image: Soaking, black gram, sorghum and soybean

Image: Fenugreek seeds

Image: Ground paste

Image: Fermentation


Procedure:

Wash sorghum, split black gram, soya beans and soak them in water for 8 hours.

Soak fenugreek seeds as well in the same vessel.

After 8 hours, grind them into a smooth paste.

Transfer this into a bowl.

Keep this bowl in a warm place to ferment for 7 to 8 hours.

Image: Heat a pan

Image: Roast red chillies and curry leaves

Image: Roast bengal gram and sesame seeds

Image: Roast until light brown

Image: Cool the dal


Meanwhile, heat a pan and dry roast red chillies and curry leaves till crisp.

Keep them aside to cool.

In the same pan, roast split bengal gram, black gram and sesame seeds.

Roast them until they turn light brown in color.

Keep this aside to cool.

Image: Grind into fine powder

Image: Add salt to fermented batter

Image: Heat oil

Image: Spreading the batter into a dosa


Once cooled, grind them into a fine powder.

We will use this later.

Once the batter is fermented add salt and mix well.

Heat oil or ghee in a pan and pour the batter and spread it evenly.

Image: Add sesame seed powder

Image: Close and cook

Image: Sorghum soy dosa


Once the dosa is partially cooked, add 2 teaspoons of prepared powder.

Cover with a lid until dosa is cooked.

Sorghum and soya dosa is ready.

2 dosas have around 17 grams of protein

Image: Sprouted bengal gram

Image: Curd

Image: Carrot

Image: Onion

Image: Roasted bengal gram flour

Image: Sesame seeds


The next recipe is bengal gram cutlets

To make this recipe, you will need:

1. 50 grams bengal gram sprouts.

2. 40 grams or 1.5 tablespoon curd.

3. 1 small shredded carrot.

4. 1 small onion finely chopped.

5. 15 grams or 1 tablespoon roasted gram flour.

6. 20 grams sesame seeds.

Image: Turmeric powder

Image: Chilli powder

Image: Ginger garlic paste


You will also require:

-½ teaspoon turmeric powder.

-1 teaspoon chilli powder.

-1 teaspoon ginger-garlic paste.

-2 teaspoons oil or ghee.

-Salt to taste.

Image: Pressure cooker

Image: Mashed bengal gram sprouts

Image: Onion, carrot, bengal gram flour

Image: Mix well

Image: Spices, salt

Image:Ginger garlic paste

Image: Curd

Procedure:

Pressure cook bengal gram sprouts for 3 whistles.

Keep it aside until the pressure is released.

Take the cooled bengal gram sprouts in a bowl and mash them well.

To this add onion, carrot and roasted gram flour and mix well.

Now, add spices, salt, ginger garlic paste and curd.

Image: Mix all ingredients

Image: 4 rounds

Image: Flatten into patties

Image: Coat with sesame seeds


Mix all the ingredients and make 4 balls out of it.

Flatten the balls into cutlets.

Coat these cutlets with sesame seeds and keep it aside.

Image: Oil in a pan

Image: Shallow fry

Image: Bengal gram patties


Heat oil or ghee in a pan.

Shallow fry the cutlets until both sides turn golden brown in color.

Bengal gram cutlets are ready.

4 cutlets have 17 grams of protein.

Image: Grains and pulses

Image: Methionine and lysine

Image: combination of food

Image: Eating together

Grains and pulses have incomplete proteins.


Pulses are low in methionine and grains are low in lysine.


Therefore, different food groups have been combined to prepare these recipes.


Eating them together will compensate for the insufficient amino acids in food.


This is called complementary action of protein.

Acknowledgement slide

Disclaimer slide

This brings us to the end of this tutorial.

Thanks for joining.

Contributors and Content Editors

Bellatony911, Suryas.mona