Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Proso millet | 240 g | Sweet · Heating |
 Plain yogurt | 280 g | Sour, Sweet · Heating |
 Cucumber, diced small | 140 g | Sweet, Astringent · Cooling |
 Curry leaves | 3 g | Bitter, Pungent · Heating |
 Mustard seeds | 3 g | Pungent · Heating |
 Coconut oil | 10 g | Sweet · Cooling |
 Rock salt | 4 g | Salty · Cooling |
| Water | 780 g | Whole culinary ingredient |
Step-by-Step Preparation
- Rinse the millet and cook it with the water until soft; spread it in a wide bowl to cool until lukewarm.
- Whisk the yogurt with the rock salt until smooth.
- Fold the yogurt and cucumber through the lukewarm millet.
- Warm the coconut oil, pop the mustard seeds, and crisp the curry leaves.
- Pour the tempering over the millet-curd mixture and serve at cool room temperature, never ice-cold.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (South Indian curd-grain tradition)
Soft millet is cooled before yogurt and cucumber are folded in for this hot-season grain bowl. Vata: serve closer to warm and reduce cucumber. Pitta: retain the mild seasoning. Kapha: increase the millet-to-yogurt dilution and keep the portion small.
USDA Nutrition Facts for Millet-Curd Rice (Cooling)
| Nutrient | Per 100g | Per Serving (1 serving (365g)) |
|---|---|---|
| Energy (Calories) | 86 kcal | 314 kcal |
| Protein | 2.7 g | 9.7 g |
| Total Carbohydrates | 13.5 g | 49.3 g |
| Dietary Fiber | 1.5 g | 5.4 g |
| Total Sugars | 0.9 g | 3.4 g |
| Total Fat | 2.3 g | 8.5 g |
| Calcium | 31.1 mg | 113.6 mg |
| Iron | 0.54 mg | 1.98 mg |
| Magnesium | 23.5 mg | 85.7 mg |
| Phosphorus | 70.0 mg | 255.4 mg |
| Potassium | 80 mg | 292 mg |
| Sodium | 117 mg | 429 mg |
| Zinc | 0.39 mg | 1.43 mg |
| Copper | 0.13 mg | 0.49 mg |
| Manganese | 0.28 mg | 1.03 mg |
| Selenium | 1.3 µg | 4.8 µg |
| Vitamin C | 0.4 mg | 1.4 mg |
| Vitamin A (RAE) | 9.9 µg | 36.3 µg |
| Vitamin E | 0.07 mg | 0.26 mg |
| Vitamin K | 3.4 µg | 12.3 µg |
| Thiamin (Vitamin B1) | 0.08 mg | 0.30 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.36 mg |
| Niacin (Vitamin B3) | 0.82 mg | 3.00 mg |
| Vitamin B6 | 0.08 mg | 0.28 mg |
| Folate (DFE) | 16.3 µg | 59.6 µg |
| Choline | 3.8 mg | 14.0 mg |
