IDYORA
Ingredients
For the Millet
For the Curd Base
For the Tempering
Serving Suggestions
Serve this dish at room temperature or chilled as a refreshing Navratri meal.
Good to Know
Nutrition values are approximate, per serving. IDYORA shares general wellness information — not medical advice.
Watch the Recipe
Key moments and transcriptStep by Step Instructions
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Cook the Millet
In a pot, combine 0.5 cup washed Samak rice with 1.5 cups water. Bring to a boil, then cover and simmer on low heat for about 12-15 minutes until the water is absorbed and the millet is soft.
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Prepare the Base
Once it is cooked, let it cool slightly. In a bowl, mix the cooked Samak rice with 1.25 cups whisked fresh yogurt, 0.25 cup milk, and 0.5 tsp rock salt until the mixture is smooth and creamy.
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Make the Tempering
Heat 0.5 tbsp ghee in a small pan over medium heat. Add 0.5 tsp cumin seeds, 2 tbsp halved cashews, 1 chopped green chilli, and 8-10 curry leaves, sautéing for about 1-2 minutes until the cashews turn golden brown and the curry leaves are crisp.
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Assemble and Garnish
Pour the hot tempering over the curd-Samak rice mixture and stir gently for 30 seconds to combine the flavours. Garnish with 1 tbsp chopped fresh coriander and serve immediately while the tempering is still fragrant.
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Why It's Good for You
Barnyard millet is an underutilized, fast-growing crop that is rich in protein and dietary fibre1. Compared to rice, it offers a higher nutritional profile in terms of protein, fat, and fibre2. Its low glycemic index makes it a valuable addition to a balanced diet, especially for those looking for wholesome alternatives to refined cereals3.
Curd, as a fermented milk product, is a key component of the ICMR-NIN model plate, which helps in maintaining good microbial flora in the intestine4. Incorporating a variety of foods from different groups—including cereals, pulses, nuts, and curd—is essential for achieving nutrient adequacy and preventing micronutrient malnutrition4,5. Ghee provides a traditional source of fat, and when used in moderation, it completes the profile of this traditional meal5.
Always remember that a balanced diet is the key to maintaining wellbeing, and any significant changes to your diet, especially if you have health conditions, should be planned with your doctor or a registered dietitian5.
Sources
5
- Potential of underutilized millets as Nutri-cereal: an overviewUS National Institutes of Health
- Comparative study on nutritional and sensory quality of barnyard and foxtail millet food products with traditional rice products - PMCUS National Institutes of Health, 2014
- Comparative Analysis of Nutritional Value, Glycemic Index and Sensory Quality of Barnyard Millet and Rice Varieties and their ProductsJournal article, 2020
- My plate for the day A4.cdrICMR-National Institute of Nutrition
- DIETARY GUIDELINES FOR INDIANSICMR-National Institute of Nutrition
