Curd Rice Snack Bowl
A comforting South Indian classic reimagined as a protein-packed snack. Creamy low-fat Greek yogurt and fiber-rich chia seeds are mixed with soft rice and a fragrant tempering for a wholesome and satisfying bowl.
For 1 serving
3 steps. 2 minutes total.
- 1
Step 1
TIPUsing room temperature rice and yogurt prevents the mixture from becoming too thin or lumpy. - 2
Step 2
- a.Heat oil in a small pan over medium heat.
- b.Add the mustard seeds and let them splutter.
- c.Add the urad dal and sauté until it turns light golden.
- d.Add the dried red chili, asafoetida, and curry leaves. Sauté for a few seconds until fragrant.
TIPBe careful not to burn the spices. The whole process should take less than two minutes. - 3
Step 3
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, use slightly overcooked or leftover rice that you can mash easily.
- 2If you don't have chia seeds, you can omit them, but they add significant fiber and protein.
- 3For a crunchier texture, you can add a tablespoon of pomegranate seeds or finely chopped cucumber as a garnish.
- 4This snack bowl can be prepared ahead and refrigerated. It tastes great when served chilled.
Adapt it for your goals.
Vegan
Use a plant-based yogurt like coconut or almond yogurt instead of Greek yogurt.
kid friendlyKid friendly
Omit the dried red chili and add finely grated carrots for a touch of sweetness and extra nutrients.
high proteinHigh protein
Stir in 2 tablespoons of crumbled paneer or tofu along with the yogurt for an extra protein boost.
Why this is on our healthy list.
High in Protein
Low-fat Greek yogurt makes this snack bowl an excellent source of protein, which is essential for muscle repair, satiety, and maintaining a healthy metabolism.
Rich in Fiber
The addition of chia seeds provides a significant amount of dietary fiber, promoting digestive health, stable blood sugar levels, and keeping you full longer.
Good for Gut Health
Yogurt is a natural probiotic, containing beneficial bacteria that support a healthy gut microbiome, which is linked to better digestion and overall immunity.
Provides Sustained Energy
The combination of complex carbohydrates from rice, protein from yogurt, and healthy fats from seeds provides a steady release of energy, preventing energy slumps.
Frequently asked questions
Yes, this version is designed to be very healthy. It uses low-fat Greek yogurt for high protein, chia seeds for fiber and omega-3s, and minimal oil. It's a balanced snack that's both satisfying and nutritious.