Curd rice with tempering

Thayir sadam, curd rice, is the South Indian answer to a hot afternoon. Cool curd, soft rice, a crackling mustard-seed tadka, and here, crunchy cucumber and sweet pomegranate on top. It comes together in 15 minutes with leftover rice and settles the stomach the way few lunches can.

Why it helps

Curd brings protein and the natural goodness of fermented dairy, which many Indian stomachs digest more comfortably than plain milk. Mixing it with rice, cucumber and pomegranate makes a light meal that still counts as real food, not just a snack. If dairy confuses you, milk and dairy in PCOS sorts the worry from the fact. Keep the portion of rice moderate and let the curd be generous.

Ingredients (serves 2)

• 2 katoris cooked rice, fresh or leftover, cooled
• 1 1/2 cups fresh curd, whisked smooth
• A little milk, if the curd is very sour (optional)
• 1/2 cucumber, finely chopped
• 3 tablespoons pomegranate seeds
• Salt to taste
• For the tadka: 2 teaspoons oil or ghee, 1/2 teaspoon mustard seeds, 1 teaspoon chana dal or urad dal, 1 green chilli chopped, a few curry leaves, a small piece of grated ginger, pinch of hing

Method

1. Mash the cooled rice lightly with the back of a spoon so it drinks up the curd.
2. Mix in the whisked curd and salt. Add a splash of milk if you want it milder and creamier.
3. Stir in the chopped cucumber.
4. Heat the oil or ghee in a small pan. Add mustard seeds and let them pop, then the dal, green chilli, ginger, curry leaves and hing. Fry until the dal turns golden.
5. Pour the sizzling tadka over the curd rice and mix once.
6. Top with pomegranate seeds and serve at room temperature or lightly chilled.

Make it your own

• Add grated carrot or chopped coriander along with the cucumber for extra colour and crunch.
• Stir in a spoonful of soaked, drained moong dal (raw, the traditional way) for a gentle bite.
• Serve with a small bowl of roasted chana or a boiled egg on the side if you want the meal to hold you longer.

Enjoy it as part of the CurviCare Plate, and see protein for Indian women for easy ways to strengthen light meals like this.