Before You Start
No chilli heat
This recipe contains no chilli ingredients and is naturally mild.
20 mins in total
20 mins hands-on (chopping and cooking).
Plan ahead: Soak 1 cup of sabudana in water overnight or for at least 4 hours; drain thoroughly before starting. There is no shortcut for this as the pearls must soften.
Contains: Milk (dairy), Peanuts
Vegetarian · contains dairy. We check for milk, gluten, tree nuts, peanuts, mustard, sesame and celery. Always check your own labels, especially for asafoetida (hing), which often contains wheat.
Ingredients
For the Base
For the Crunch & Seasoning
Can't Find Something?
- 1 cup tapioca pearls instead of 1 cup sabudana, soaked. These are the same ingredient commonly found in the world food aisle of UK supermarkets.
- 1 cup plain natural yogurt instead of 1 cup curd, whisked. Natural yogurt provides the same creamy texture and slight tang as Indian-style curd.
- 0.5 tsp sea salt instead of 0.5 tsp rock salt. This provides the same seasoning level if rock salt is unavailable.
Make It a Meal
Serve as a cooling light meal on its own or alongside a simple vegetable stir-fry.
Serve this bowl chilled as a light, nourishing snack any time of the day.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Step by Step Instructions
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Prepare the Sabudana
Ensure your 1 cup of soaked sabudana is soft and well-drained. To check if it is ready, press a pearl between your fingers; it should mash easily without any hard center. Place the drained pearls into a large mixing bowl to begin assembling your bowl.
Done when: The pearls are translucent and mash easily between fingers with no hard white core. Avoid using pearls that still have a firm center, as they will be chewy and unpleasant.
10 mins hands-on prep
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Mix with Curd
Add 1 cup of whisked curd to the prepared sabudana. Gently fold the mixture using a wooden spoon for about 1 minute until the pearls are evenly coated and the consistency is creamy and uniform.
Done when: The mixture should be thick, creamy, and uniform in color. Avoid over-mixing, which can cause the delicate pearls to break apart.
3 mins hands-on prep
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Add Crunch and Seasoning
Stir in 0.5 cup chopped cucumber, 0.25 cup roasted peanuts, 1 tsp roasted cumin powder, and 0.5 tsp rock salt. Mix everything thoroughly for about 2 minutes until the spices are evenly distributed and the mixture looks vibrant with green cucumber and golden peanuts.
Done when: The cucumber is evenly distributed and the roasted cumin aroma is fragrant. Avoid adding the peanuts too early, as they will lose their crunch if they sit in the yogurt for too long.
5 mins hands-on prep
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Garnish and Serve
Top the bowl with 2 tbsp chopped coriander leaves and 1 sprig of fresh mint leaves. Serve immediately while chilled; the herbs should look bright and crisp against the cool, creamy base.
Done when: The herbs look vibrant and fresh against the white curd. Serve immediately to ensure the cucumber and peanuts remain crisp.
2 mins hands-on prep
“Good food is a step towards a healthier, happier you.”
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Why It's Good for You
This dish highlights the importance of dietary diversity by combining different food groups like milk products, nuts, and vegetables, which the ICMR-NIN recommends for a balanced diet1. Curd, a fermented milk product, is a valuable component of a healthy meal2. Peanuts are a nutritious source of energy and contribute to the overall balance of macronutrients in the diet1. Including fresh vegetables like cucumber in salads is a simple way to increase vegetable intake, which is essential for obtaining vitamins and minerals2. Sabudana, primarily a source of starch, provides energy and is often used in fasting preparations3. When combined with curd and vegetables, it forms a more nutritionally varied snack. It is important to maintain a balanced intake of all nutrients, and this recipe serves as a practical example of how to combine simple, wholesome ingredients to create a satisfying and cooling meal2.
Sources
3
- s Promotion of “My Plate for the Day” and physical activity among the population to prevent all forms of malnutrition and NCDs in the countryICMR-National Institute of Nutrition
- DIETARY GUIDELINES FOR INDIANSICMR-National Institute of Nutrition
- Quality Evaluation of Fasting Biscuit Prepared from Rajgira and Sabudanaexa.ai, 2014
