Mum-to-be Masaba Gupta swears by this dish for her ‘5:30 pm lunch or dinner’

Rice, on the other hand, is a complex carbohydrate that provides sustained energy. “When combined with curd, the dish becomes a balanced meal, offering both carbohydrates and protein,” Dr Rohatgi adds. “This combination can help you feel fuller for longer, aiding in weight management and preventing overeating.”

Curd rice is also believed to have cooling properties, making it an ideal choice during hot summer months or for those following a pitta-pacifying diet in Ayurveda, according to Dr Rohatgi.

Easy curd rice recipe by Dr Rohatgi

Check out Masaba Gupta’s latest food adventure. (Source: Instagram Stories)

Ingredients:

• 2 cups cooked and cooled rice (preferably long-grain basmati or sona masoori)
• 1 cup plain yogurt (curd)
• ¼ teaspoon mustard seeds
• ¼ teaspoon cumin seeds
• A pinch of asafoetida (hing)
• 2-3 curry leaves
• 1-2 green chilies (slit lengthwise)
• 1 tablespoon grated coconut (optional)
• Salt to taste
• 2 teaspoons ghee or oil

Method:

1. Heat the ghee or oil in a pan. Add mustard seeds, cumin seeds, asafoetida, curry leaves, and green chilies. Temper them until the mustard seeds splutter.
2. Remove the pan from heat.
3. In a mixing bowl, combine the cooked and cooled rice with the plain yogurt, ensuring the rice is well coated.
4. Add the tempered spices and mix well.
5. Adjust salt according to your taste preference. You can optionally garnish with grated coconut, chopped coriander leaves, or a dollop of ghee.
6. Serve immediately or chill for a few hours to allow the flavours to meld.
7. Enjoy this refreshing and protein-rich meal on its own or with a side of pickle or papad.

Important considerations

While curd rice offers potential benefits, some individuals should avoid it or consume it with caution. “People with lactose intolerance or a dairy allergy should avoid curd rice due to its dairy content,” explains Dr Rohatgi. “Consuming dairy products can lead to digestive issues like bloating, gas, diarrhea, and abdominal cramps in those with lactose intolerance.”

Additionally, individuals with certain medical conditions, such as kidney disease or those following a low-potassium diet, may need to limit their intake of curd rice. “Curd or yogurt is relatively high in potassium, and excessive consumption can potentially exacerbate health problems in these cases,” Dr Rohatgi warns.

Tips for enjoying curd rice

• Use fresh, high-quality ingredients, especially the yogurt.
• Choose plain, unsweetened yogurt to avoid unwanted additives or excess sugar.
• If preparing curd rice in advance, consume it within a day or two to avoid the curd turning sour and affecting the taste or causing digestive issues.
• Practice portion control. While curd rice is generally light and easily digestible, overconsumption can lead to bloating or discomfort, especially for those with sensitive digestive systems. Start with a moderate portion and adjust based on your tolerance and satiety levels.
• If you have acidity or a sensitive stomach, limit the spices and chilies to avoid aggravating digestive issues.

Dr Rohatgi concludes by recommending that “people with specific dietary restrictions or medical conditions consult a healthcare professional or registered dietitian before incorporating curd rice into their diet.”