Add cumin seeds and finely chopped tomatoes and green chillies. Cook until tomatoes are done and the mixture leaves the sides of the cooker. Wash rice and mung dhal. Finely chop the spinach leaves, garlic, and green chillies. Pressure cook mung dhal with spinach, garlic, green chillies, ginger paste, salt, and water 1 cup for 10 minutes. Blend the saag into paste manually or by using electric blender.
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Cook until tomatoes are done and the mixture leaves the sides of the pan. Add saag to this mixture and cook for few more minutes. Finely chop the amaranth leaves, garlic, and green chillies. Pressure cook mung dhal with amaranth, garlic, chillies, ginger paste, salt, and water 1 cup for 10 minutes.
Add saag to this mixture and cook for a few more minutes. Soak mungbeans in water for 12 hours, then drain the water and tie the mungbeans in muslin cloth.
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Sprinkle water on the cloth to keep it moist until sprouts appear at least 24 hours in summer and 36 hours in winter. Finely chop onion, green chillies, and coriander leaves. Dice tomatoes and cucumber. Add sprouts to the vegetables and sprinkle lemon juice, salt, and pepper over the mixture. Toss well. Clean and wash rice. Add rice and salt in water and cook in closed pan for 10 minutes.
Cook for another 5 minutes under low heat. Make curd by adding the culture of Lactobacillus species to lukewarm milk and keeping it undisturbed for 6—8 hours for curdling. Churn the curd into smooth consistency by adding a little water or milk in it. Wash, clean, and chop the mint leaves and green chillies. Roast cumin seeds and grind them. Mix the steamed sprouts, mint leaves, chillies, cumin powder, and black pepper in the curd. Add salt to taste. Grind dhal in electric blender or with pestle and mortar into a fine but thick paste. Ferment for 6—8 hours. Add a pinch of salt in the paste, form into balls, and deep fry until the bhallas turn golden brown.
Soak bhallas in lukewarm water for one hour. Churn the curd into fine consistency by adding a small amount of water or milk to it. Add finely chopped onion, tomato, coriander leaves, salt, red chillies, and powdered cumin seeds to the curd.
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Squeeze water from bhallas by pressing them softly between the palms of the hands. Add bhallas to the curd and keep refrigerated until time of serving. Soak mung dhal overnight 6—8 hours in water. Grind the soaked dhal in electric blender or with pestle and mortar into a fine paste. Clean and chop spinach leaves. Add spinach, salt, red chillies, and garam masala to the dhal paste. Serve hot with tamarind and mint chutneys. Nutrient composition: : : : : : : : 50 50 10 2 to 3 20 15 g g g g 1 tbsp fruits g ml 1 tbsp Energy : Protein : Calcium : Iron : bioavailability Drain water and spread dhal on absorbent paper for 30 minutes.
Add salt. Rub dhal on absorbent paper to remove excess oil. Cool and store in an airtight container to maintain crispness. Serve with finely chopped onion, coriander leaves, and diced tomatoes.
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Sprinkle lemon juice over the mixture and toss well. Nutrient composition: : : : : : : : : : : 50 50 50 10 20 50 1 1 g g sprouts g g g g g 1 tbsp g g tsp tsp Energy : Protein : Calcium : Iron : bioavailability Boil potatoes and cut into small pieces. Chop cabbage, onions, and coriander leaves. Add potatoes, cabbage, steamed mung sprouts, chopped coriander leaves, turmeric powder, mustard seeds, red chillies, and salt. Cook for 2—3 minutes. Add tamarind chutney and mix well. Effect of cooking on in vitro bioavailability of iron in mungbean. Available iron is increased when mungbean are cooked with selected vegetables.
Huang, B. Taiwan: Health Culture Company Limited.
Chinese language National Academy of Sciences. Recommended dietary allowances. Food and Nutrition Board. Washington D. National Academy of Sciences. Dietary reference intakes for folate, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, pantothenic acid, biotin and choline. Subramanian, A. High-iron mungbean recipes from South Asia. Vijayalakshmi, P. Amirthaveni, R. Devadas, K. Weinberger, S. Use the link below to share a full-text version of this article with your friends and colleagues.
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Mungbean Vigna radiata L. Wilczek var. Mungbean protein and carbohydrate are easily digestible and create less flatulence than proteins derived from other legumes. The wide genetic variability of mineral concentrations e. Therefore biofortification of existing mungbean varieties has great potential for enhancing the nutritional quality of diets in South and Southeast Asia, where protein and micronutrient malnutrition are among the highest in the world. This review paper discusses the importance of mungbean in agricultural production and traditional diets and the potential of enhancing the nutritional quality of mungbean through breeding and other means, including agronomic practices.
Volume 93 , Issue 8.
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High-iron mungbean recipes from South Asia.
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