Health Benefits Of High-Protein Curd Rice This Summer

Curd rice is a popular dish and a staple comfort food especially during scorching hot summers. The dish is known for its cooling properties and smooth digestibility. High-protein curd rice prepared using ingredients like thick curd, beetroot, lentils can offer several health benefits during hot weather. Curd rice acts as a natural coolant that can alleviate body heat.

It is rich in probiotics, improves digestion, fights summer indigestion, provides calcium and protein. The nourishing and easy to digest hydrating meal can replenish fluids lost during hot and dry days. The presence of probiotics (good bacteria) in curd namely Lactobacillus can manage summer-triggered acidity, bloating, and indigestion.  

According to leading nutritionist Deepsikha Jain, “First, it is a gut friendly recipe because curd has a prebiotic effect because it has lactobacillus bacteria that adds and gives a good count of good gut bacteria. Second, it is loaded with a lot of minerals because I have added curry leaves, beetroot, and curd itself has calcium, phosphorous, other several vitamins, and minerals as well. Third, curd rice can boost your immunity and actually has a cooling effect on your body because it can lower down the heat in the body and actually great for those who have indigestion or gastric problems.” ¹

Health Benefits

Keeps Body Cool: One of the biggest benefits of curd rice in summer is its natural cooling effect. Curd (yogurt) can regulate body temperature and offers relief from heat. Consumption of the dish can prevent dehydration and heat-induced discomfort thus making the meal ideal for hotter months.  

Supports Muscle Health: Protein is necessary for muscle repair and maintenance. If you add ingredients like paneer and boiled lentils, you can make a balanced meal that can support muscle health. It is particularly helpful for individuals who remain physically active or looking for ways to maintain their strength and energy levels.  

Enhances Digestion: Curd rice is rich in probiotics, essential and beneficial bacteria that can support gut health. Presence of probiotics can enhance digestion, decrease bloating, and maintain a healthy balance of gut microbes. Curd rice is smooth on the stomach and can be beneficial for individuals going through digestive issues during summer months.  

Offers Sustained Energy:  When you add paneer and boiled lentils to curd rice, it can slow down the digestion of carbs that can lead to gradual release of energy. It will help you keep full for longer and prevent sudden spikes and drops in blood sugar levels.  

Enhances Hydration: Curd has adequate-water content that can help maintain sufficient hydration levels during summers. When combined with rice and other essential ingredients, it can become a wholesome meal that can replenish fluids lost due to sweating. You may add ingredients like cucumber and grated carrot.  

According to a study featured in Journal of Neonatal Surgery, “Regular consumption of curd significantly reduces stress and improves mental well-being and gastrointestinal health.” ²

Curd Rice Recipe

Ingredients Required

• 1 cup cooked rice  

• 1/2 cup finely grated beetroot

• 1 cup fresh curd

• ½ cup chopped or grated paneer

• ½ cup boiled black chickpeas

• Salt to taste

• ½ tsp cumin powder (optional)

For Tempering (Tadka):

• 1 tbsp ghee or oil

• 1 tsp mustard seeds (or rai)

• 1 tsp urad dal (optional, for crunch)

• Few fresh curry leaves

• 1-2 chopped green chilies

• 1 tsp grated ginger (optional)

• Few cashews (optional)

Steps To Prepare

• In a large bowl, mix the cooled, mashed rice with the curd, grated beetroot, salt, and cumin powder.

• Heat ghee in a small pan. Add mustard seeds and allow them to crackle. Add urad dal, green chilies, grated paneer, boiled black chickpeas, grated ginger, curry leaves, and cashews. Fry all ingredients until light brown.

• Pour the tempering over the beetroot rice mixture. Mix well and allow the rice to turn slightly bright pink color.

FAQs

References

1. Nutritionist Deepsikha Jain Via Instagra|Power of Eating Curd Rice

2. Journal of Neonatal Surgery|The Gut-Friendly Benefits Of Curd For Stress Resilience In College Students

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.