Chia, curd, and rice blended together have been celebrated as a refreshing delight to cool down during hot and sultry days. This antiquated dish is also exemplary of taste and nutrition.
Curd rice or dahi chawal is a beloved South Indian dish, quite a hearty meal, popular for its digestibility and accessibility. It is a comfort food for all ages. The dish is mostly served during the scorching mornings and afternoons when appetite almost goes down to null. Now, added to this combo are chia seeds, a modern twist but highly advocated by nutritionists. The probiotic benefits of yoghurt or curd with the fibre and omega-3 fatty acids from chia seeds make the bowl a go-to option.
Besides the cooling effect of chia-curd-rice, this humble dish is packed with other goodness to keep you vigorous and satiated.
The combination of chia seeds, curd, and rice provides a balanced meal with protein, healthy fats, carbohydrates, vitamins, and minerals. A bowel is blessed with essential nutrients such as vitamins, protein, and calcium while the curd supplies fibre.
The fibre from chia seeds and probiotics from curd work together to promote a healthy digestive system. The probiotics promote a healthy gut microbiome, which aids in digestion and a strong immunity.
Chia seeds absorb water and help maintain hydration levels, which is beneficial for overall health. Especially during summer, when the body loses electrolytes, this dish replenishes the body and helps it sustain the heat. Further, the carbohydrates in rice and the protein in curd are a repository of energy, making this combination an excellent choice for maintaining energy levels throughout the day.
The high fibre and protein content can help you feel full and satisfied, making it easier to manage weight. Since chia seeds contain Omega-3 fatty acids, the risks of heart ailments, inflammation, and cholesterol levels are reduced. The probiotics take care of BP levels and automatically lower cardiovascular complications.
The probiotics in curd can boost the immune system, while the antioxidants in chia seeds help to protect against illnesses. Besides, rice is a good source of B vitamins, including B6, which are crucial for a bolstered immune system and shielding body against infections and diseases.
The calcium and phosphorus in both curd and chia seeds support strong bones and teeth. Curd also contains Vitamin D which enhances calcium absorption in the body.
If you are looking to spice up the chia-curd rice prep, just to add a pinch of twist to it, before rushing to work or serving to your family, here is a recipe you can follow:
1 cup cooked rice (preferably cooled)
Curd
Chia seeds
Salt
Cumin seeds
Mustard seeds
Green chillies, finely chopped
Ginger, grated
Sprig curry leaves
Oil
Chopped coriander leaves (for garnish)
Soak the chia seeds in 1/4 cup of water for about 10-15 minutes until they swell up and form a gel-like consistency. Proceed to mix the rice and curd; uniformly. Sprinkle the chia seeds and mix evenly. Add salt for taste. Heat the oil in a small pan over medium heat. Add the mustard seeds and cumin seeds. Let them splutter. Next, pour in the grated ginger, green chillies, and curry leaves. Sauté for a few seconds until fragrant. Garnish with freshly chopped coriander leaves. To savour all the flavours to the optimum, refrigerate for 30 minutes before serving. The consistency of the dish depends on the curd content. For a creamier texture, you can add a splash of milk while mixing the rice and curd.
