Recipes · Indian · Side Dishes
Curd Rice (South Indian Yogurt Rice)
One serving has 337 kcal and 10 g protein, and at least a fifth of a woman's daily need of manganese (44%), selenium (31%), phosphorus (29%), thiamin (28%), folate (26%) and pantothenic acid (23%). Ready in 15 minutes.
- Preparation: 10 min
- Cooking: 5 min
- Makes: 1 serving (295 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: dairy, mustard
Ingredients
- 150 g Rice, white, long-grain, cooked
- 100 g Yogurt, plain
- 30 g Milk, whole
- 1 g Mustard seeds
- 3 g Urad dal, dried
- 3 g Ginger, fresh
- 2 g Chili peppers, green, raw
- 5 g Vegetable oil
- 1 g Salt
Method
- Mash the cooked rice lightly with the back of a spoon and mix in the milk and yogurt until creamy.
- Heat the oil in a small pan and sizzle the mustard seeds and urad dal over medium heat until the dal turns golden and the seeds pop.
- Add the minced ginger and chili to the tempering and fry a few seconds more.
- Stir the tempering and salt into the rice mixture.
- Chill briefly before serving, or serve at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 337 kcal | 16% |
| Carbohydrates | 51.1 g | |
| Water | 222 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 9.6 g | 20% |
| Tryptophan | 0.09 g | |
| Threonine | 0.36 g | |
| Isoleucine | 0.47 g | |
| Leucine | 0.86 g | |
| Lysine | 0.61 g | |
| Methionine | 0.24 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.51 g | |
| Tyrosine | 0.39 g | |
| Valine | 0.66 g | |
| Histidine | 0.24 g | |
| Fat | 10.1 g | |
| Monounsaturated | 2.6 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.8 g | |
| Saturated | 3.6 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 16 mg | |
| Calcium | 178 mg | 18% |
| Copper | 0.17 mg | 19% |
| Iron | 2.2 mg | 12% |
| Magnesium | 46.5 mg | 15% |
| Manganese | 0.8 mg | 44% |
| Phosphorus | 206 mg | 29% |
| Potassium | 303 mg | 6% |
| Selenium | 16.9 µg | 31% |
| Sodium | 450 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.21 mg | 16% |
| Folate (vitamin B9) | 104 µg | 26% |
| Cobalamin (vitamin B12) | 0.51 µg | 21% |
| Choline | 25 mg | 6% |
| Vitamin A | 42 µg | 6% |
| Vitamin C | 5.6 mg | 7% |
| Vitamin D (D2 + D3) | 17.3 IU | 3% |
| Vitamin E | 0.62 mg | 4% |
| Vitamin K | 9.8 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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