On a hot day, nothing beats a refreshing bowl of curd rice. Padma Lakshmi recently shared her simple recipe on Instagram, calling curd rice, or thayir sadam, a fantastic choice for warm weather. In Tamil, it’s affectionately dubbed pesunja-sadam, which means “mixed by hand.” It’s a dish that needs minimal effort but delivers comfort and coolness.
Nutrition expert Mohini Dongre from Narayana Superspeciality Hospital highlights the benefits of this dish: “Fermented curd is great for digestion and helps lower body heat.” She adds that it’s packed with nutrients like B12, calcium, potassium, and magnesium. Remarkably, the nutrients in curd become even more potent after fermentation, boosting gut health and immune function. This makes curd rice not only tasty but also a smart choice for those watching their health.
Curd rice is rich in beneficial bacteria, like lactobacillus, which enhance immunity. It offers a balanced meal with carbohydrates from rice and protein from yogurt. With health issues on the rise, incorporating dishes like this can be beneficial.
If you want to make your curd rice even tastier, dietitian Pratiksha Kadam from Kokilaben Dhirubhai Ambani Hospital suggests adding stir-fried veggies like poriyal or carrot-thoran. You can also enhance the flavor with mustard seeds, green chilies, ginger, and curry leaves sautéed in oil. To add crunch, consider sprinkling roasted peanuts or pomegranate seeds. Want a zesty touch? Just pull apart some raw mango as a garnish.
Here’s a quick recipe to whip up delicious curd rice:
Ingredients:
- 2 cups cooked and cooled rice (preferably long-grain)
- 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)
- Salt to taste
- 2 teaspoons ghee or oil
Method:
- Heat ghee or oil in a pan. Add mustard seeds, cumin seeds, asafoetida, curry leaves, and green chilies, cooking until the mustard seeds pop.
- Remove from heat.
- In a bowl, mix the cooked rice with the yogurt until it’s evenly coated.
- Add the tempered spices and mix well.
- Adjust salt to taste. Garnish if desired.
- Serve immediately or chill for a bit to enhance the flavors.
While curd rice is generally good for you, some people, particularly those with lactose intolerance or certain medical conditions, might need to be cautious. Kadam warns that those sensitive to dairy can experience digestive issues, while individuals with kidney problems should limit their potassium intake. Always consult a healthcare provider if in doubt.
This delicious dish isn’t just easy to make but also serves as a reminder of how traditional foods can be nutritious and comforting during the sweltering heat. Embrace this summertime favorite and enjoy the benefits it brings!
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Padma Lakshmi, curd rice, thayir sadam, probiotic, gut health, Indian recipe, traditional food, cooling dish, nutrition, weight management, digestion, South Indian
