This is a high protein version of the humble and delicious South Indian Curd rice & Potato fry. Completely vegetarian & it’s great for your gut health.
Protein: 28 gms | Fiber 12G
YOGHURT RICE / CURD RICE:
Ingredients:
White rice(short grain preferred but Basmati also can be used) – 130g (uncooked quantity) (or 1 cup)
Whole milk (3.5% fat) – 70ml (or half a cup)
Greek yogurt – 200g (for a thicker, protein-rich version)
Salt – ½ tsp (adjust to taste)
For Tempering (Tadka):
Oil or ghee– 1.5 tbsp
Mustard seeds – ¾ tbsp
Cashews – 2 tbsp
Optional(used in traditional Indian method):
Curry leaves, green chilly, red chilly, urad dal, hing
Instructions:
1. Cook the Rice:
Rinse and cook 130g rice until soft. Drain any excess water. While still hot, mash it lightly with the back of a spoon or a masher.
2. Mix Milk:
Add whole milk to the hot mashed rice and mix well. Let it cool completely.
3. Add Yogurt & Salt:
Once cooled, add 200g Greek yogurt and ½ tsp salt. Mix until smooth and creamy.
(add more water or milk if you want it runny)
4. Prepare the Tempering:
In a small pan, heat 1.5 tbsp oil. Add the mustard seeds and wait for them to pop. Add the cashews and sauté until golden.
5. Combine & Serve:
Pour the hot tempering over the curd rice. Optionally Garnish with coriander leaves. Mix well. Enjoy chilled or at room temperature.
POTATO FRY:
Ingredients:
🥔2 to 3 medium sized potatoes
🌶️1/2 to 1 tsp Chilli powder or paprika or cayenne powder
1/4 tsp Turmeric powder
🧂 1/2 to 3/4 tsp salt
2 tbsp Oil
Instructions:
1. Heat a pan. Add oil. Chop the potatoes into small cubes.
2. Once the oil is hot, add the potatoes.
3. Mix a few times. Then add the spices and salt.
4. Keep roasting on the pan for many more minutes. Scrap the bottom of the pan to get the golden brown crust.
5. Once it’s cooked to your desired doneness, switch off the flame.
OVEN ROASTED SPICED CHICKPEAS :
Ingredients:
2 cans of chickpeas
Chilli powder, turmeric powder and salt
Olive oil
Method:
1.Pre-heat oven at 200°C for 15 minutes. Rinse the chickpeas well and put it in a baking tray.
2. Add the spices and salt and oil and mix well.
3. Bake for 25 minutes.
Assemble everything on a plate. Add a medium sized julienned carrot for more fiber, colour & vitamins.
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