Curd (Yogurt) Rice with Tempering

Name: Curd (Yogurt) Rice with Tempering
Total time: 15 min
Yield: 2 servings
Cuisine: Indian
Ingredients: Cooked rice, cooled – 1.5 cups; Curd (yogurt) – 1 cup; Milk – 1/4 cup; Mustard seeds – 1/2 tsp; Curry leaves – 6-8; Green chili, slit – 1; Grated ginger – 1/2 tsp; Ghee – 1 tbsp; Salt – to taste; Pomegranate seeds – for garnish (optional)

A traditional South Indian curd rice with a mustard seed and curry leaf tempering, a soft, mild meal that brings calcium from curd and milk.

Calcium source
Quick to make
Vegetarian

Why you'll love this

Cool, creamy and soothing, curd rice with a crackle of mustard seeds and curry leaves is the South Indian meal many of us reach for on a hot afternoon or when nothing else sounds good.

Good for: Lunch · Queasy days · Comfort food · Vegetarian · Pregnancy

Total Time

15 min

Serves

2 people

Calories

260 kcal

Nutrition highlights

Estimated, per serving

260kcal

Calories

Protein

Fat

38g

Carbs

Key Pregnancy Nutrients

Fibre2 g
Calcium180 mg
Vitamin B120.4 mcg
Potassium240 mg

Why it can be useful during pregnancy

Curd rice is plain, soft and served cool, so it can be an easy meal on days when hot, strong-smelling food is hard to face. The curd and milk bring calcium and a little vitamin B12, both useful for vegetarians during pregnancy.

Calcium
A cup of curd plus a splash of milk make this bowl a source of calcium, which helps build strong bones and teeth.
From: curd, milk
Vitamin B12
The curd in this bowl brings a little vitamin B12, the vitamin your body uses for red blood cells and nerves. Vegetarian diets get it mainly from dairy, so curd rice is an easy daily top-up.
From: curd
Easy to digest
Soft mashed rice with curd is plain, starchy and low in fat, the kind of simple food some people find easier to eat in small portions when they feel queasy.
From: cooked rice, curd

General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.

Ingredients

What's in it

Cooked rice, cooled – 1.5 cups
Curd (yogurt) – 1 cup
Milk – 1/4 cup
Mustard seeds – 1/2 tsp
Curry leaves – 6-8
Green chili, slit – 1
Grated ginger – 1/2 tsp
Ghee – 1 tbsp
Salt – to taste
Pomegranate seeds – for garnish (optional)

Easy substitutions

Green chili → Leave it out and keep just the ginger
Keeps the curd rice mild for heartburn or queasy days.

How to make it

1
Mash cooked rice slightly; mix in curd, milk, and salt until creamy.
2
Heat ghee in a small pan; add mustard seeds, curry leaves, green chili, and ginger. Sauté until mustard seeds crackle.
3
Pour the tempering over the curd rice and mix gently.
4
Garnish with pomegranate seeds and serve chilled or at room temperature.

Pregnancy-friendly tips

On queasy days, leave out the green chilli and eat a small bowl slowly; cold food can be easier when cooking smells bother you.
Stir in grated cucumber or carrot for crunch and a little fibre.
Mixing in the milk as well as curd keeps the rice creamy and stops it turning too sour if you pack it for lunch.

Safety note

The curd and milk are not cooked, so use pasteurised packet milk and curd, or curd set at home from milk that was boiled first.

Contains: Milk, Mustard

Frequently asked questions

Can I eat curd rice at night in pregnancy?

There is no food-safety reason to avoid curd at night. If heartburn troubles you, eat a smaller bowl and leave about 3 hours before lying down.

Is curd rice good when I feel sick in the morning?

Plain, cool, low-fat starchy food like curd rice is something many people manage in small amounts. If you cannot keep food or fluids down for 24 hours, feel very weak, or have a fever or tummy pain, contact your doctor or midwife.

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